Lat Pull-In
The Lat Pull-In mainly works the back, with help from the shoulders and biceps. You'll need: exercise bench, cable machine and single handle attachment.
Required Equipment
Lat Pull-In Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Outer Lats (teres major); Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii)
How to do the Lat Pull-In
Setup
Attach a single handle to the high pulley of a cable machine.
Place an exercise bench perpendicular to the cable machine tower.
Sit on the bench facing the cable tower, positioning yourself so that your arm is fully extended when holding the handle.
Execution
Start: Reach up and grasp the handle with one hand, arm extended overhead, maintaining a slight lean in your torso away from the pulley.
Pull: Drive your elbow down and slightly back, focusing on leading with the elbow to pull the handle toward your shoulder level.
Squeeze: Contract your latissimus dorsi at the bottom of the movement, imagining you are trying to squeeze your shoulder blade down and inward.
Return: Slowly control the weight as you return your arm to the overhead starting position, feeling a deep stretch through your lat.
Lat Pull-In FAQs
What muscles does the Lat Pull-In work?
The Lat Pull-In mainly works the back, with help from the shoulders and biceps. The main muscles are the latissimus dorsi.
What equipment do you need for the Lat Pull-In?
Exercise bench, cable machine and single handle attachment.
What workout day should the Lat Pull-In go on?
It belongs on pull day in a push/pull/legs routine.
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