Exercise of the Month: January 2013


Latissimus Dorsi Muscle

Type: Strength Training Exercise

Equipment:  Lat Pulldown Pulley Machine

Correct Form

  • Sit with your back straight.  With both knees forming right angles, place knees directly under the knee pad.
  • Grip the overhead bar slightly wider than your shoulders.
  • Slowly pull the bar to chest level, moving elbows behind you, drawing shoulder blades together.
  • Slowly return the bar to the start position.
  • Keep movements smooth, slow and controlled.
  • Exhale as you bring the bar down.  Inhale as you release the bar up.
Lat Pulldown on Pulley Machine
Lat Pulldown 


  • Do not bring the bar behind your neck. Doing this, may lead to injury.
  • Do not throw your head back.
  • Do not overload the bar with too much weight. Doing so, may lead to injury.
  • Do not attempt this exercise if you experience pain.
  • Do not yank the bar down.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

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