Lying Lat Pulldown

Lying Lat Pulldown


This exercise involves lying on a bench and pulling a cable attachment towards your chest, targeting the muscles in your back and arms. It is a variation of the traditional lat pulldown exercise.

Muscle Group

Equipment Required

Lying Lat Pulldown Instructions

  1. Begin by lying flat on your back on a bench or mat.
  2. Reach up and grasp the bar with an overhand grip, hands shoulder-width apart.
  3. Extend your arms fully and keep them straight throughout the exercise.
  4. Slowly pull the bar down towards your chest, keeping your elbows close to your sides.
  5. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
  6. Repeat for the desired number of repetitions.

Lying Lat Pulldown Form & Visual

Lying Lat Pulldown

Lying Lat Pulldown Benefits

  • Targets the latissimus dorsi muscles, which are responsible for pulling the arms down and back.
  • Strengthens the upper back and shoulders.
  • Improves posture by pulling the shoulders back and down.
  • Can be done with a variety of equipment, including resistance bands, dumbbells, or a cable machine.
  • Allows for a full range of motion, which can increase flexibility in the shoulders and upper back.
  • Can be modified for different fitness levels by adjusting the weight or resistance used.

Lying Lat Pulldown Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps
  • Forearms

Lying Lat Pulldown Variations & Alternatives

  • Standing Lat Pulldown
  • Seated Lat Pulldown
  • Close-Grip Lat Pulldown
  • Wide-Grip Lat Pulldown
  • Reverse-Grip Lat Pulldown
  • Single-Arm Lat Pulldown
  • Assisted Lat Pulldown
  • Resistance Band Lat Pulldown