The Lat Pulldown: Your Strapless Dress Friend™

If you want a stronger, shapelier upper back that looks great in a strapless dress, tank top, or swimsuit, the lat pulldown should be one of your go-to exercises.

The lat pulldown primarily trains the latissimus dorsi, the large muscles running along the sides of your back. It also involves muscles of the upper back and arms. Developing these muscles can create more shape through the upper body, improve pulling strength, and contribute to better shoulder and upper-body function.

One important point: you cannot specifically burn “bra-strap fat” by performing back exercises. Fat loss occurs throughout the body through an overall calorie deficit. But strength training can build the muscle underneath the area, improving shape and definition as body fat decreases.

How to Perform the Multibolic Lat Pulldown™

Step 1 — Set Your Hands
Grip the bar approximately 6 inches wider than shoulder width. You want a comfortable wide grip—not an exaggerated one.

Step 2 — Chest Up
Before pulling, lift your chest and maintain a strong, stable torso. Avoid collapsing forward or turning the movement into a rocking exercise.

Step 3 — Pull With the Elbows
Pull the bar toward your upper chest while focusing on bringing your elbows down and slightly inward toward your sides. Think about your elbows doing the work rather than simply pulling with your hands.

Step 4 — Squeeze
At the bottom, briefly squeeze your back muscles. Don’t bounce the weight or immediately let it fly back upward.

Step 5 — Stretch
Control the bar back to the top and allow your lats to reach a comfortable stretch for a split second before beginning the next repetition.

The Multibolic Technique Cue™

PULL. SQUEEZE. STRETCH.

Pull with control.
Squeeze the back at the bottom.
Stretch the lats at the top.

Repeat those three words in your head during every repetition. They help keep your attention on the muscles you’re trying to train instead of simply moving weight from point A to point B.

Why It Works

Muscles adapt when they’re repeatedly challenged through resistance training. Over time, progressive resistance can increase muscle strength and size. Using a controlled range of motion also allows you to train the lats through both shortened and lengthened positions.

And ladies—don’t fear the weights.

Strength training doesn’t make femininity disappear. A strong, defined back can help create an athletic silhouette while giving you the strength benefits that come from resistance training.

So the next time that strapless dress comes out of the closet, remember your back-training friend:

The Lat Pulldown.

Pull. Squeeze. Stretch.™

— E. Pluribus Massey Jr.
The Multibolic System™