---
title: "Lat Pull Down Normal Grip"
description: "Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads."
locale: en
slug: lat-pull-down-normal-grip
url: "https://hi.fitness/exercises/lat-pull-down-normal-grip"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Front delts"]
equipment: ["Cable"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/80facc6e-lat-pull-down-normal-grip.mp4"
updatedAt: 2026-07-30T22:30:12+00:00
---
# Lat Pull Down Normal Grip

Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads.

## How to do it

1. Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with both hands, just wider than shoulder-width apart, and your arms fully extended above you.
2. Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together, keeping your back straight.
3. Hold the contraction for a second, then slowly return the bar to the starting position with control, fully extending your arms.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep your back straight and avoid leaning backward excessively.
- Focus on engaging your back muscles throughout the movement.
- Exhale as you pull the bar down and inhale as you return to the starting position.

## Similar exercises

- [Assisted Pull Up](https://hi.fitness/exercises/assisted-pull-up) - Lats · Machine
- [Assisted Pull Up Normal Grip](https://hi.fitness/exercises/assisted-pull-up-normal-grip) - Lats · Machine
- [Assisted Chin Up Normal Width Reverse Grip](https://hi.fitness/exercises/assisted-chin-up-normal-width-reverse-grip) - Lats · Machine
- [Assisted Pull Up Wide Grip](https://hi.fitness/exercises/assisted-pull-up-wide-grip) - Lats · Machine
- [Assisted Pull Up Close Grip](https://hi.fitness/exercises/assisted-pull-up-close-grip) - Lats · Machine
- [Assisted Chin Up Reverse Wide Grip](https://hi.fitness/exercises/assisted-chin-up-reverse-wide-grip) - Lats · Machine
- [Assisted Close Grip Underhand Chin Up](https://hi.fitness/exercises/assisted-close-grip-underhand-chin-up) - Lats · Machine
- [Assisted Parallel Close Grip Pull Up](https://hi.fitness/exercises/assisted-parallel-close-grip-pull-up) - Lats · Machine