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Home » Exercise Guides » Back

Medium-Grip Lat Pull-down: Build Your Upper Back Strength

How to do the medium-grip lat pull-down

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

The medium-grip lat pull-down is an effective compound exercise for the lats and upper back muscles. Anyone can perform this exercise as it’s very simple, and safe, while a great option for building muscle and gaining strength. But the good thing about the pull-downs is there are so many variations, which creates many possibilities for training the back.

Cable exercises are often recommended because they keep tension on the target muscle group, and you don’t have to worry about stabilizing the weight to the same extent as using free weights. The medium-grip lat pull-down is also a great alternative to doing pull-ups since you don’t need much upper body strength to get results.

Medium-Grip Lat Pull-down Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Infraspinatus, Latissimus Dorsi, Rear deltoids, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Brachialis, Levator Scapulae, Pectoralis major
Equipment
Lat Pull-Down Machine, Medium-Grip Handle.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility15-20
Similar Exercises
  • Machine Triceps Extension: Target Your Triceps & Anconeus Effectively
  • Floor Tricep Barbell Extensions: Sculpt Your Triceps Effectively!
  • Cable External Shoulder Rotation: Strengthen Your Rotator Cuff
  • Maximize Chest Gains: Cable Standing Chest Press Benefits

In this Exercise

  • Target Muscle Group: Latissimus Dorsi, upper back muscles
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Cable lat pull-down machine
  • Difficulty: Beginner

Exercise Instructions

  1. Begin by sitting on the lat pulldown machine and adjust the leg support pads to keep your body in place during the exercise.
  2. Now, stand up and grab the bar at a medium-width hand position and sit down so your legs are held down by the support pads.
  3. Lean back slightly and pull the bar down to mid-chest area while exhaling.
  4. Then slowly allow the bar to go back up the starting position whole inhaling but don’t lock out at the top.
  5. Repeat for the desired number of reps.

Variations & Tips

  • Do not perform the pull-down behind the neck as this is potentially dangerous for the shoulders.
  • Keep your back and core tight during the movement.
  • You can use a little momentum to complete the movement when using heavier weight but try to keep it as controlled as possible.
  • The medium-grip lat pull-down targets the lats but the movement also hits the upper back (Rhomboids) muscles.
  • The biceps and forearms also get stimulated during this exercise since it simulates a pull-up, and requires the arms to pull the weight down.

Watch: How to do the medium-grip lat pull-down

Interested in measuring your progress? Check out our strength standards for Pull Ups, Lat Pulldown.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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