Lat Pull
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
2 Short Light or Medium Springs
Muscle Focus
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Draws the shoulder blades down the back.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Keeps the shoulders drawn back and chest open.
Shoulder Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major, Coracobrachialis
Keeps the arms close the body as the bar is pulled down.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Maintains an upright posture in the trunk to resist the arms pulling the bar down.
Other Muscles at Play
Scapular retractors (adductors) keep the shoulder blades drawn together to help stabilize the scapulae.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Train the upper body to stay long and upright at its fullest height, maintaining a naturally lifted sternum that supports an open, well-aligned posture without strain.
Build strength through the latissimus dorsi and teres major to create powerful, well-organized pulling capacity and greater control through the back of the shoulder.
Builds the ability to keep the shoulders and trunk steady while the arms move independently, reinforcing clear scapular depression and stable positioning so the shoulder girdle stays organized rather than lifting or shifting with the motion.
Focus on breathing to synchronize the movement.