Lat Pulldown
Machine version of pull-ups that primarily targets the lats and upper back. Adjustable weight makes it perfect for all levels and a great tool for building...
Difficulty
beginner
Category
strength
Primary Muscles
Lats
Equipment
Cables
Secondary Muscles
Biceps, Upper Back
How to Perform
- Sit at the machine with thighs secured under the pad
- Grip the bar wider than shoulder-width with an overhand grip
- Lean back slightly (15-20 degrees)
- Pull the bar down to your upper chest, squeezing your shoulder blades together
- Control the return to a full overhead stretch
Tips
- Pull to your upper chest, never behind your neck — behind-the-neck pulldowns stress the shoulder joint with zero extra benefit
- No lat pulldown machine? Band-assisted pull-ups or a doorframe pull-up bar are effective home alternatives
- Use a 1-2 second pull with a 1 second squeeze and a 2-3 second return — letting the weight stack slam back wastes half the rep
- Leaning back too far and pulling with your lower back is the most common mistake — stay at about 15-20 degrees
- Think about driving your elbows into your back pockets — this mental cue shifts the work from your biceps to your lats
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