Lat Pulldown
The pull-up made adjustable. Pick any weight, so you can train the lats before you can lift your bodyweight.
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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
Also works
- Equipment
- Cable, Pulldown station
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the lat pulldown
- 1Sit with your thighs locked under the pad and grip the bar just outside shoulder width.
- 2Lean back slightly and lift your chest.
- 3Pull the bar to your upper chest, driving the elbows down and back.
- 4Let the bar rise slowly until your arms are straight and your lats stretch.
When to pick it: Pick it to build up to pull-ups or to add back volume with precise loading.
Form cues
- Pull with the elbows, not the hands
- Chest up to meet the bar
- Full stretch at the top
Common mistakes
- Leaning far back and turning it into a row
- Pulling the bar behind the neck
- Using momentum
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
