Muscle map Lat Pulldown
Muscles worked in lat pulldown
The lat pulldown trains the same vertical-pull pattern as a pull-up with an adjustable load, so the lats lead and the arms and upper back assist.
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Lat Pulldown: primary and secondary muscles
Primary muscles
- Lats: latissimus dorsi, which pull the arms down and back
Secondary muscles
- Biceps: front of the upper arm, which bends the elbow
- Upper Back: rhomboids, mid traps and rear delts, which pull the shoulder blades together
- Traps: trapezius, which shrugs and stabilises the shoulder blades
- Shoulders: deltoids, which raise and rotate the arm
- Forearms: grip and wrist muscles
Form cues & reel idea
Form cues
- Chest up, slight lean back
- Pull the bar to the upper chest
- Control it all the way up
Film it for Reels
A back angle shows the lats spreading. Use the back-view map with lats and upper back in two colours.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Lat Pulldown: FAQ
What muscles does the lat pulldown work?
Lat Pulldown mainly works the lats. The biceps, upper back, traps, shoulders and forearms assist and stabilise.
How do I show the muscles worked in my lat pulldown video?
In ZapZoop, add a Muscle Map sticker, tap the lats in one colour and the helpers in another, then place it on your clip. A back angle shows the lats spreading. Use the back-view map with lats and upper back in two colours.
Map your lat pulldown on video
Highlight the muscles you trained and post it in up to 4K.