Stinger Back Exercises

Lat Pulldown

Cable pulldown that develops the lats and upper back

Updated

The lat pulldown is one of the best exercises for building back width and upper-body pulling strength. Different grips and attachments can be used to emphasize different areas of the back while also training the biceps.

Muscle Groups

Primary: Latissimus Dorsi (Lats)

Secondary: Rhomboids, Trapezius, Rear Deltoids, Biceps

Equipment: Stinger Functional Cable Tower

Attachments: Long Lat Bar, V-Handle, Straight Bar, Single Handle

Variations: Wide Grip, Close Neutral Grip, Underhand Grip, Single Arm

Exercise Instructions

  1. Attach the desired handle or bar to the upper pulley.
  2. Secure your legs beneath the thigh pads.
  3. Sit upright with your chest lifted and arms fully extended.
  4. Pull the attachment toward your upper chest by driving your elbows downward.
  5. Pause briefly while squeezing your lats.
  6. Slowly return to the starting position until your arms are fully extended.
  7. Repeat using a smooth, controlled motion.

Tips

  • Pull with your elbows rather than your hands.
  • Keep your chest lifted throughout the movement.
  • Avoid leaning excessively backward.
  • Control the return for maximum muscle engagement.

Common Mistakes

  • Pulling the bar behind the neck.
  • Leaning back to use momentum.
  • Shrugging the shoulders upward.
  • Using more weight than can be controlled.

Do not jerk the weight or allow it to slam back into the weight stack. Reduce the weight if you cannot maintain proper posture throughout the movement.