Lying Lat Pulldown
Target your lats from a unique angle! The Lying Lat Pulldown isolates your back muscles for maximum growth.
The Lying Lat Pulldown is a compound exercise that mainly works the back and chest, with help from the traps. You'll need: incline bench or straight bar attachment or cable machine.
Required Equipment
Lying Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Lying Lat Pulldown Variations and Alternatives
How to do the Lying Lat Pulldown
Position yourself on your stomach on a bench angled at 45 degrees, or if not available, lie flat on the floor beneath the cable machine with the pulldown bar attached.
Grip the lat pulldown bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
Engage your core and keep your body straight, with your legs extended behind you and your toes on the ground for stability (when on an angled bench).
Exhale and pull the bar down towards your upper chest, drawing your shoulder blades back and down.
Squeeze your lats at the bottom of the movement for a one-count.
Inhale as you slowly release the bar back to the starting position, fully extending your arms and feeling a stretch in your lats.
Perform the desired number of repetitions and sets.
Be sure to keep a controlled tempo throughout the exercise, avoiding jerky movements or using momentum to lift the weight.
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Lying Lat Pulldown FAQs
What muscles does the Lying Lat Pulldown work?
The Lying Lat Pulldown mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Lying Lat Pulldown?
Incline bench or straight bar attachment or cable machine.
Is the Lying Lat Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lying Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Lat Pulldown variations and alternatives?
Similar exercises include the Barbell Arm Bent Pullover, Barbell Decline Pullover, Barbell Pullover and Cable Lying Pullover Extension.
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