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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back
- Equipment
- Cable
Lat Pull Down Normal Grip
4 steps Updated 29/08/2026
Lat Pull Down Normal Grip is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Lat Pull Down Machine (Cable).
Step by step
How to perform it
- Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with both hands, just wider than shoulder-width apart, and your arms fully extended above you.
- Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together, keeping your back straight.
- Hold the contraction for a second, then slowly return the bar to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Lat Pull Down Normal Grip
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