The lat pulldown brings a bar down to the upper chest while seated with the thighs locked under pads. It builds the lats, which give the back its width, and is a good stepping stone toward pull-ups because the load can be adjusted.
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4
Sets
12
Reps
Machine
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Lats
➕
Secondary
Biceps
📋 How To Perform Lat Pulldown
1
Sit with thighs secured under the pad, grip the bar wider than shoulder-width.
2
Lean back slightly, chest up.
3
Pull the bar down to your upper chest, driving your elbows down and back.
4
Squeeze your lats at the bottom, then return slowly to a full stretch.
5
Avoid using body momentum or leaning back excessively to pull the weight down.
💡 Benefits of Lat Pulldown
Builds back width and arm strength with adjustable resistance, and lets beginners train the pulling pattern before they can do a full pull-up. It also helps develop the mind-muscle connection with the lats.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 8 to 12 reps with a controlled tempo. Pull the elbows down and back toward the pockets, and lean back slightly with the chest up.
⚠️ Common Mistakes to Avoid
Leaning back too far and pulling with momentum
Pulling the bar behind the neck
Using only the arms and not engaging the lats
✅ Pro Tips
Pull the elbows down and back toward the pockets
Lean back slightly and aim the bar at the upper chest
🛡️ Safety Notes
Pulling behind the neck strains the shoulders, so pull in front of the head instead. Keep the weight manageable and avoid yanking the bar.
🔁 Progressions & Regressions
Make it harderslower tempo or single-arm lat pulldown.
Make it easierlighter weight with a neutral-grip handle.
