Move · Videos · Technique · 2 min

Beginner's Guide to the Lat Pulldown

Beginner's Guide to the Lat Pulldown — video by SilverSneakers Play · 2:17

Video by SilverSneakers on YouTube · Open on YouTube

A gentle walkthrough of the gym lat pulldown machine: setting the knee pad, choosing a light weight and pulling with control. Aimed at older adults and anyone new to the gym who wants better posture.

  • 2 min
  • Beginner
  • Low impact (no jumping)
  • gym machine

Good forHealthy ageing

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Step by step 6

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  1. Set-up: shins under the low pads, press the top pad down onto your thighs, feet hip-width; start light. 0:19
  2. Grip the bar about shoulder width, or where your shoulders feel comfortable, and sit down under control. 0:48
  3. Chin back and chest up, pull the elbows down and back, then let the bar rise with control. 1:05
  4. New to it: 10–15 unhurried reps, squeezing at the bottom. 1:17
  5. Once experienced: add weight, change your grip or slow it down, squeezing the shoulder blades down at the bottom. 1:29
  6. If it causes pain or doesn't feel right for you, leave it out. 1:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lock your thighs under the pad with feet hip-width and start light
  • Chin back, chest up, then pull the elbows down and back
  • Squeeze the shoulder blades down at the bottom and control the bar back up

What it works

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Joints it uses 1 take load

  • Shoulders takes loadlat pulldown, elbows down and back
  • Elbows movespulling the bar down
  • Wrists & hands movesgripping the bar

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by SilverSneakers; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety