Backward-Lean Lat Pulldown
Target the mid-back and lats with the Backward-Lean Lat Pulldown. Shift your angle to maximize muscle recruitment and build serious upper-body thickness with a controlled, powerful range of motion.
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
Setup
Adjust the seat height so that you can comfortably reach the handles while seated with your feet planted firmly on the floor.
Position your thighs under the provided pads to secure your body and prevent lifting off the seat during the movement.
Grasp the handles with an overhand or neutral grip.
Movement
Starting Position: Begin with your torso upright, reaching up to the handles with arms extended.
Initial Pull: Initiate the pull by retracting your shoulder blades and driving your elbows down toward your hips.
The Lean: As you pull the weight down, lean your torso backward by approximately 15-30 degrees.
Targeting: This slight lean shifts the angle of pull to increase recruitment of the mid-back muscles along with the lats.
Controlled Return: Slowly allow your arms to extend back to the starting position while maintaining tension and a straight-up posture, resisting the weight on the way up.