Cable Lean-Back Lat Pulldown

oec:cable-lean-back-lat-pulldown

A lat pulldown variation performed with a fixed backward torso lean to target the latissimus dorsi, rhomboids, and middle trapezius.

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Also called: Lat Pull Down (Leaning Back), Leaning Lat Pulldown, Lean-Back Lat Pulldown

How to do it

Adjust the thigh pad on the lat pulldown machine so your knees fit snugly and your feet rest flat on the floor.
Grasp the lat pulldown bar with a pronated grip slightly wider than shoulder width.
Sit down under the pads, extend your arms overhead, and lean your torso back roughly 30 to 45 degrees with your chest held high and spine neutral.

Initiate the pull by drawing your shoulder blades down and back.
Pull the bar down toward your mid-to-upper chest while driving your elbows downward and behind your torso.
Pause briefly at the bottom to actively squeeze your lats and mid-back musculature.
Control the ascent as you allow the bar to return overhead, maintaining the fixed torso angle throughout the repetition.

Inhale as your arms extend overhead, and exhale smoothly as you pull the bar down toward your chest.

Swinging the torso dynamically back and forth to generate momentum.: Lock your torso into a fixed 30 to 45 degree lean before the rep begins and keep it stationary.
Pulling primarily with the biceps without engaging the back.: Initiate the repetition by depressing the scapulae before bending your elbows.

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