Chest lat pulldown

Targeted back strength - intense activation of latissimus, biceps, and shoulder blade muscles.

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Preparation

To start, fix the sled at head height. Then grab the handlebar with arms extended, so that it is just within reach.

Starting Position

To start this strength exercise, stand upright with your feet shoulder-width apart. Grab the handlebar in an overhand grip and position yourself so that your upper body is slightly tilted back. This starting position ensures safety and maximum effectiveness of the exercise.

Execution

Pull the handlebar down in a controlled and even manner until it reaches the chest. Make sure to perform the movement smoothly and not abruptly.

Variants

In this exercise, you can vary the grip width to target different areas of the back more intensively. Alternatively, this strength exercise can also be performed with an underhand grip. You can find more variations for lat training below.

Muscles Used

Back

Biceps

Tip

Focus on bringing your elbows back and keeping your body stable and upright throughout the entire movement. This way, you will achieve maximum training effectiveness.

What makes this exercise particularly effective?

The lat pulldown to the chest is a classic back exercise that primarily targets the latissimus dorsi (broad back muscle) as well as the trapezius. Performing the movement in a controlled manner ensures even distribution of stress across the muscles, leading to effective muscle development and strengthening.

What effect does the exercise achieve?

Targeted latissimus activation: This exercise strongly engages the latissimus dorsi, helping to increase back width.
Trapezius strengthening: The pulling direction effectively trains the upper portion of the trapezius.
Improved posture: Strengthening the back muscles positively influences overall body posture.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The lat pulldown to the chest can serve as a substitute for pull-ups, as it targets the same back muscles—particularly the latissimus dorsi and trapezius. This contributes to balanced upper-body development and supports overall stability.