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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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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More lats exercises
All lats exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.