Focus On: Lat Pulldown

Happy Saturday!

How was your night??

Sometimes I surprise myself with how tired I can get. But then again, with everything going on, it’s no wonder I fall asleep the second my head hits the pillow, and have no desire to do anything crazy on a Friday night. 😉 The husband works later on Fridays anyways, so it works out well for us.

Last night was a lovely night of chillin’, ice cream, and a movie. It felt GOOD!


A reader wanted good back exercises to do, and one that you might not hear a lot about. Well, I’ve got one for you (and you!)!

But here are some others I’ve spotlighted:

Bent-Over Dead Row


Focus On: Lat Pulldown

The Lat Pulldown targets the latissimus dorsi (aka lats) and is a great one to do at the gym.

Latissimus dorsi :


The lats are a muscle group in mid-upper back that support trunk rotation, flexion, and a myriad of other things. The lats are a larger muscle group, and are the opposing group to some of the chest muscles (pecs), so to build a strong(er) chest, you must work the lats as well.

To do the Lat Pulldown correctly:

  • Set the seat height at a place where you can grasp the bar comfortably.
  • Grab the cable (and/or) bar with a wide grip.
  • Pull the bar down in front of you and right below chin level, squeezing your back blades–and thus, muscles (lats!), together.
  • On the upward motion, make sure to control the bar.
  • And when you finally replace the bar, stand up slightly so the weight stack doesn’t ‘clang’ together.


This move can be done using the Lat Pulldown machine, or using a cable set-up (as shown above).

{source–don’t love that her chin looks super awkward and painful, though!}

Building stronger lats will also help for those of you who want to be able to do pull-ups, like to row, or want to bring sexy back.

Just sayin’. 😉

-As always during exercises like this, keep your core tight and engaged to avoid spinal issues and/or damage to the lower back.



Well, I am off to work my back (seriously!), and bust out some serious bike riding and running for training.

Have a great rest of your weekend!

Do YOU use the Lat Pulldown machine?? Are YOU working on YOUR pull-ups?? Weekend plans??

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  1. YES I am working on my pull ups! I am able to do unassisted chin ups, but am working hard at my pull ups! I don’t have much planned for the weekend! I really want to do some work on my blog and I have a few little outings planned with my friends.

    Love you

  2. My sis and I did a chest & back workout this morning that did involve a lat pull down! We have dinner plans for The Hill this evening, so good eats are in our future (though they usually always are anyway!) haha

  3. I just came across your blog and adore it!
    I’ve definitely been trying to work on my pull-ups I can’t do to many yet, only about 3, but hopefully I’ll get to 10 soon. This weekend I have plans to have a night out on the town with some friends. Quite excited!

  4. I love low-key but adorable date nights like that! My bf and I had one last night also filled with some dvds, ice cream and a great dinner! It’s the little things that matter and really make you appreciate being with someone so amazing.

  5. Definitely been putting a bit of work in on the lat pulldown machine…one of my goals is to be able to do unassisted pull ups! Still got a ways to go but I’m working away at it :-)

  6. I need to do that exercise so it can help me do unassisted chinups. That’s my goal!

  7. Thanks for this exercise spotlight. I’m looking for new ways to workout my back. Though I usually stick to free weights, this helps me feel less intimidated by a “machine”.



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