Back · Lats · Cable
Lat Pulldown
The lat pulldown is a seated pull of a bar from overhead to the upper chest. It trains the same muscles as the pull-up with a weight you can set below or above your body weight, which makes it the standard back-width exercise in most gyms.
How to
Cable- 1 Grip wider than shoulders, lean back slightly.
- 2 Pull the bar to the upper chest, elbows down.
- 3 Let it rise slowly to a full stretch.
Tips
- Lock the thighs under the pad so the weight cannot lift you.
- Start by pulling the shoulders down, then bend the elbows.
- Lean back only slightly and keep that angle.
Common mistakes
- Pulling the bar behind the neck.
- Leaning far back and rowing the weight down.
- Letting the bar fly up without control.
Muscles worked
Main
- Lats
Also working
- Biceps
- Rear delts
- Upper back
Breathing and bracing
Breathe out as you pull down, breathe in as the bar rises.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 1.5–2 min rest
- Toward pull-ups
- 3–4 sets of 6–10 reps, adding weight week by week
Setup
- 1 Set the thigh pad so your legs are locked in snugly.
- 2 Take the wide bar with an overhand grip, hands a little wider than the shoulders.
- 3 Sit down with the arms straight and lean back slightly.
Technique in detail
- Start by pulling the shoulders down, then bend the elbows.
- Pull the bar to the upper chest, driving the elbows down and back.
- Lift the chest to meet the bar; do not lean far back.
- Let the bar rise slowly until the arms are straight and the lats are stretched.
- Keep the torso still through the rep.
In these plans
- PPL · 3 DAY · Pull
- PPL · 6 DAY · Pull A
- UPPER / LOWER · 2 DAY · Upper
- UPPER / LOWER · 4 DAY · Upper A
- BRO SPLIT · 5 DAY · Back
Variations and alternatives
Questions
Wide or close grip?
A wide grip is the classic choice; a close or neutral grip lets the elbows travel further. Both train the lats, so pick the one you are strongest in.
Behind the neck or to the front?
To the front. Pulling behind the neck forces the shoulders into an awkward position for no extra benefit.
Will pulldowns help me do a pull-up?
Yes, especially together with slow lowering-only pull-ups. Aim to pull close to your body weight for several reps.
Log it in Volu(me)
Add Lat Pulldown to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.