Bodyweight Lat Pulldown
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The Bodyweight Lat Pulldown is a calisthenics exercise that mimics the lat pulldown machine by using your body weight and a sturdy overhead bar or door anchor to pull your body upward, targeting the latissimus dorsi for back strength and width. It primarily works the back muscles including lats, rhomboids, and traps, with secondary engagement of biceps and core for stability. Ideal for home workouts without equipment beyond a pull-up bar, it benefits beginners to intermediate trainees building upper body pulling power and posture.
How to Perform Bodyweight Lat Pulldown
- 1Stand facing away from a sturdy overhead bar, table, or door anchor (like a resistance band anchor) set high enough to hang from with arms extended.
- 2Grip the bar or anchor with both hands shoulder-width apart, palms facing away (overhand grip).
- 3Hang fully with arms straight, shoulders relaxed away from ears, core engaged, and feet shoulder-width apart on the ground.
- 4Inhale, then exhale as you pull your elbows down and back, driving them toward your hips to squeeze your shoulder blades together.
- 5Continue pulling until your chest rises toward the bar and upper back is fully contracted (avoid full chin-to-bar if beginner).
- 6Inhale as you slowly extend your arms back to the full hang position, resisting the descent.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep your body straight (no swinging or kipping); focus on back squeeze, not arms; avoid shrugging shoulders up. Common mistakes: Using momentum, incomplete range of motion, or letting head jut forward.
