How to Plate Loaded Lat Pull Down

The Plate Loaded Lat Pull Down is a back exercise that uses a plate-loaded machine to target the latissimus dorsi and other upper back muscles. It provides a stable and controlled environment for performing the lat pull down.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Trapezius (upper back and neck)
• Biceps (front of the arms)

Step-by-Step Guide: How to Perform Plate Loaded Lat Pull Down

1. Set Up: Sit at the plate loaded lat pull down machine and adjust the seat height so that your thighs are under the pads. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Pull the Bar: Pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together.
3. Return Slowly: Extend your arms slowly back to the starting position, maintaining control of the weight.
4. Repeat: Perform the desired number of repetitions, focusing on muscle engagement and proper form.