How to do a Lat Pulldown
The lat pulldown is a cable machine exercise where you pull a wide bar from overhead down to your upper chest. It targets the lats and upper back with easily adjustable resistance. It works well for beginners learning to pull and for experienced lifters who want controlled back volume without bodyweight limits.
- Primary muscles
- Back (latissimus dorsi)
- Also works
- Upper back (rhomboids, middle traps), Biceps, Rear deltoids, Forearms
- Equipment
- Cable pulldown machine, Wide lat bar
- Level
- Beginner
Step by step
- Adjust the thigh pad so your legs are locked in snugly with feet flat on the floor.
- Grab the bar with an overhand grip a little wider than your shoulders and sit down with arms straight.
- Lift your chest and lean back only slightly, keeping your lower back in a natural position.
- Pull the bar down to your upper chest by driving your elbows down and slightly back.
- Pause briefly with your shoulder blades drawn down and together.
- Let the bar rise slowly until your arms are straight and you feel a stretch in your lats.
Coaching cues
- Imagine putting your elbows into your back pockets.
- Hold the bar with a relaxed thumbless or light grip to cut down on forearm takeover.
- Keep your torso angle fixed instead of rocking back to move the weight.
Common mistakes
Leaning way back
Stay nearly upright with only a small lean so the movement stays a pulldown, not a row.
Pulling behind the neck
Bring the bar to the front of your upper chest, which is friendlier on the shoulders.
Using momentum
Lower the load until you can pull and return without jerking your body.
Cutting the stretch
Let your arms fully straighten at the top of each rep to train the lats through a full range.
Sets and reps
Strength
4–5 sets of 5–8 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Is the lat pulldown good for a wider back?
Yes, it directly trains the lats, which give the back its width. Pair it with rows for thickness and progress the load over time for the best results.
Should I use a wide or close grip on lat pulldowns?
Both work the lats well. A moderately wide grip is the classic setup, while a closer or neutral grip often allows a longer range and more weight, so choose what feels best on your shoulders.
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