Seated Lat Pulldown

Explore seated lat pulldown in 3D. Focus: Latissimus dorsi, Teres major, Biceps.

Lat pulldown machine

Setup

Secure the thighs under the pads and plant the feet. Grip the bar and pull in front of the head, never behind the neck.

Exercise guide

  1. Controlled return

    Slowly extend the elbows and let the bar return overhead without losing control.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Working phase

    Pull the elbows down and bring the bar toward the upper chest in front of the head, without swinging back.

  4. Controlled hold

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.