Lying Lat Pulldown

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended and the tops of your feet resting on the floor.
2. Extend your arms overhead in a 'Y' position with your palms facing the floor.
3. Engage your core and glutes to stabilize your pelvis and protect your lower back.
4. Lift your chest slightly off the ground and keep your gaze fixed on the floor to maintain a neutral neck.

How to do it

1. Exhale as you pull your elbows down and back toward your ribcage, imagining you are pulling a heavy bar toward your upper chest.
2. Squeeze your shoulder blades together and down at the bottom of the movement, holding the contraction for one second.
3. Inhale as you slowly reach your arms back to the starting overhead position using a controlled 3-second tempo.
4. Maintain constant tension in your back muscles throughout the entire range of motion.

Form checklist

• Keep your neck neutral by looking at the floor, not forward.
• Ensure your elbows stay close to the floor as they drive back toward your hips.
• Avoid shrugging your shoulders toward your ears; keep them pulled down.
• Keep your feet and hips pressed into the floor to prevent excessive lower back arching.

Pro tips

• Create 'self-resistance' by tensing your back muscles as if you are pulling through thick mud to maximize muscle fiber recruitment.
• Focus on driving the movement from your elbows rather than your hands to better isolate the lats.
• At the peak of the contraction, try to 'tuck' your shoulder blades into your back pockets.

Make it harder

• Hold a towel taut between your hands to maintain constant lateral tension across the upper back.
• Lift your legs slightly off the ground simultaneously to engage the entire posterior chain, including the glutes and erector spinae.

Frequently asked

What muscles does the lying lat pulldown work?

The lying lat pulldown primarily targets the biceps and lats, and also works the abs, deltoids, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the lying lat pulldown?

The lying lat pulldown uses body weight and cable.

Is the lying lat pulldown good for beginners?

The lying lat pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Biceps Table RowIntermediate · biceps, lats, and rhomboids
• Bodyweight Muscle-UpAdvanced · biceps, lats, and triceps