Lat Pulldown

Toning Exercises Video Series

The lat pulldown is the last in these toning exercise videos. This one will work primarily your latissimus dorsi, better known as the lats.

Your lats are located on the side of your body by your chest.

This muscle moves the upper arm toward the vertical midline of the body. It also helps extend the arms outward and moves the upper arm downward towards the rear.

Lastly, this muscle helps rotate the shoulder and arms.

Latissimus dorsi means "broadest (muscle) of the back in Latin.

While this move primarily works the lats, you will also feel it in your shoulders, biceps and triceps.

Other secondary muscles worked include your trapezoids, rhomboids your deltoids.

This workout is the last in a series of many toning exerices.

Exercise #6 - Lat Pulldown

This workout can be done at the gym using the specific equipment designed for this exercise.

However, if you don't belong to a gym, then you can use resistance bands or dumbbell weights.

The video below demonstrates how to do this with bands.
  1. Anchor the band above you using a door or stationary object.

    If you don't have something to anchor the bands to, read the tips below to use dumbbell weights or alternatively do a side lat pulldown with bands.
  2. Kneel on the ground with one knee bent on the ground and the other leg bent with foot on the floor. Make sure you are far enough away from the anchor point to give you the proper resistance.
  3. Holding the ends of the bands in both hands, reach up towards the anchor point.
  4. Pull back with both hands bending the elbows. Pull back until your elbows are slightly behind you at your lower back.
  5. Slowly return to the starting position.
  6. Repeat for several repetitions.


If you don't have an anchor point, adjust this to do a side lat pulldown with the bands. Place the band in both hands placing your arms straight up above your head.

Keep your arms close to your ear for the starting position. You may need to wrap the bands around your hands a bit for additional resistance.

Keeping one arm straight up towards the ceiling, bring the other arm straight down by your side. Return to starting position and repeat on the other side.

If you are using dumbbell weights, simply stand with feet slightly apart. Reach out and up in front of you where your hands are above your head and slightly forward.

Bring both arms down by your side until your elbows are slightly behind your middle back area.

Watch the video below to ensure you are doing the this move correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the lat pulldown on youtube.

Additional Articles

Dumbbell Exercises
Using dumbbell weights can help strengthen those muscles by adding that extra resistance. Learn more about these types of exercises and the benefits of using bands.

Benefits of Strength Training
Strength training not only helps tighten and tone your muscles but offers health benefits as well. Read this article to learn more about all the benefits of strength training.

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