Aquatic and Fitness Center

Miami Dade College North Campus


Lat Pulldown

Muscle Group: Latissimus Dorsi

Type of exercise: The pulldown exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.

Weight: Weight is distributed in 15 lbs increments

Benefits: Pulldowns work the wide muscles of your back, the latissimus dorsi, the back of your shoulders and small muscles under your shoulder blades. Pulldowns also work your biceps and your grip. When performing a pulldown, pull the bar down smoothly to your upper chest. If you cannot pull the bar down this far, you are using too much weight. If you can pull the bar into your lap, you are not using enough weight. Consult a health-care practitioner before beginning any strength-training program.

Workout Guideline

Beginners: Lightweight, 3 Sets, 12- 15 repetitions, 60- 90 seconds rest in between sets.
Intermediate: Light to Heavy Weight, 4 sets, 12- 15 repetitions, 45- 60 seconds rest in between sets.
Advance: Medium to Heavy Weight, 4 sets, 8- 12 repetitions, 30-45 seconds rest in between sets.

Back Extension

Seated Row