How to Do Lat Pull Down Normal Grip

Lat Pull Down Normal Grip is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Lat Pull Down Normal Grip

  1. 01Set the knee pads to secure the lower body and grip the bar slightly wider than shoulder-width.
  2. 02Lean back slightly and pull the bar down toward the upper chest by retracting the shoulder blades.
  3. 03Pause when the bar is just above the clavicle, feeling the squeeze in the lats.
  4. 04Control the bar as it returns to the starting position until the arms are fully extended.
  5. 05Exhale on the downward pull and inhale as the bar rises back toward the pulley.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lat Pull Down Normal Grip

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the elbows down toward the back pockets to engage the lats rather than pulling primarily with the forearms and biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Lat Pull Down Normal Grip questions

What muscles does Lat Pull Down Normal Grip work?

Lat Pull Down Normal Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Lat Pull Down Normal Grip correctly?

Set the knee pads to secure the lower body and grip the bar slightly wider than shoulder-width. Lean back slightly and pull the bar down toward the upper chest by retracting the shoulder blades. Pause when the bar is just above the clavicle, feeling the squeeze in the lats. Control the bar as it returns to the starting position until the arms are fully extended. Exhale on the downward pull and inhale as the bar rises back toward the pulley.

What is the A90 coach tip for Lat Pull Down Normal Grip?

Drive the elbows down toward the back pockets to engage the lats rather than pulling primarily with the forearms and biceps.

Is Lat Pull Down Normal Grip suitable for beginners?

Lat Pull Down Normal Grip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Lat Pull Down Normal Grip?

No. Lat Pull Down Normal Grip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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