Paused lat pulldown

A compound exercise for the lats, with help from the biceps, upper back. Equipment: lat pulldown.

Orbit

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WorksLatsBicepsUpper back

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Sit at the pulldown, thighs under the pads.
Pull the bar to the upper chest and hold one second
Let it rise slowly to straight arms

Muscles worked

Paused lat pulldown: 3D figure mid-rep with the lats highlighted

Lats · main
Biceps
Upper back

Equipment

Lat pulldown

Alternatives

Exercises that train the same main muscles. See all paused lat pulldown alternatives.

Assisted pull-up machineAssisted pull-up machine
Band lat pulldownResistance bands
Band-assisted pull-upPull-up bar and Resistance bands
Lat pulldownLat pulldown
Pull-upPull-up bar
Slow pull-up loweringPull-up bar

More lats exercises

Barbell rowBarbell
One-arm dumbbell rowDumbbells and Flat bench
Seated cable rowSeated row machine
Straight-arm pulldownCable machine
Chin-upPull-up bar
Inverted rowSquat rack and Barbell

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