The lateral pulldown, also called a lat pulldown, is a compound strength-training exercise, meaning it requires movement around more than one joint. Lateral pulldowns work a variety of muscles in your upper body. You complete the exercise on a lateral-pulldown selectorized weight machine, which is found at nearly all fitness gyms.
Technique
To complete the lateral pulldown, grab the cable bar with both hands so they are positioned beyond the width of your shoulders with your palms facing forward. Sit and place your knees under the thigh supports. Pull the bar down so it passes in front of your face and nearly touches your upper chest, bringing your elbows into your torso, and then control the bar back up to the starting position.
Primary Muscle
According to ExRx, the primary muscle recruited during the lateral pulldown is the latissimus dorsi, which is the largest muscle in your back. The latissimus dorsi originates near the center of your back at your vertebral column, ribs, sacrum and illium of your hip bone, and runs up to your humerus bone near your shoulder. It performs shoulder adduction and extension, which means it pulls your humerus bone back and in toward your body.
Assisting Muscles
Assisting the latissimus dorsi throughout the movement are the biceps brachii, brachioradialis and brachialis, which perform elbow flexion. The collection of three muscles bend your elbows as you pull the cable bar down to your chest and control your elbow as it extends slowly while you return the cable bar back to the starting position. You also work the teres major and minor, deltoid, infraspinatus, rhomboids, pectoralis minor and trapezius, which keep the scapula and shoulder capsule stabilized and moving correctly as you pull the bar down and control it back up.
Considerations
Using a different grip on the cable bar will change how your muscles work and the degree of difficulty. For example, bringing your hands to a more narrow, shoulder-width position increases the contribution of your biceps brachii to the movement. Flip your palms around in the narrow position so they're facing you and your biceps produce an even greater amount of force, making the exercise significantly easier. According to the American Council on Exercise, the lat pulldown can also be completed while standing. Stand behind the selectorized machine, position your feet in a staggered stance and bend your knees slightly, putting most of your weight on your back leg.
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