Lat Pulldowns

Lat pulldowns train the latissimus dorsi (the most effective lat movement is shoulder-joint adduction — for optimal results perform scapular depression and adduction). The source gives grip variations:

• Pronated Grip — Primary: Latissimus Dorsi (MEO upper lats); Secondary: Biceps Brachii, Brachialis, Brachioradialis.
• Narrow Neutral Grip — Primary: Latissimus Dorsi (MEO lower lats); Secondary: same.
• Supinated Grip — Primary: Latissimus Dorsi (MEO Lower Lats); Secondary: same.

The front lat pulldown is preferred; the back (behind-neck) lat pulldown is dangerous because of external rotation. It is not always easy to touch the pectorals with the bar in the front pulldown — ensure the forearm is in line with the cable/belt. Most effective grip width is slightly wider than shoulder width (a wide grip tends to cause internal rotation). Different grip widths/handles do NOT let you train lat width vs thickness separately (genetics). There is tension (eccentric action) in the pectorals during lat pulldowns because of the insertion points. Every time the lats are trained, so is the teres major. Lat pulldown is the "midrange" lat position in the Positions-of-Flexion chart.

• Primary: Latissimus Dorsi; Secondary: Biceps Brachii, Brachialis, Brachioradialis.
• Pronated grip → upper lats; neutral/supinated grip → lower lats.
• Most effective movement: shoulder adduction with scapular depression/adduction.
• Front pulldown preferred; behind-neck is dangerous (external rotation).

• latissimus-dorsi — primary mover.
• biceps-brachii / brachialis / brachioradialis — secondary.
• adduction — the key joint action.
• back-lat-pulldown-rotation — behind-neck external-rotation caution.
• chin-up / seated-row — related lat exercises.