Lat pulldown
General guidance. This page has not been reviewed by a qualified professional yet.
A seated pulling movement that trains the large back muscles and the biceps.
How to do this exercise: Lat pulldownSetup · movement · load
- Set your position
Sit with thighs secured under the pad and grip the handle. Use a narrow handle for close grip and keep your torso nearly upright.
- Make the movement
Drive elbows down toward your sides and the handle in front toward your upper chest. Extend arms under control.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not pull behind your neck or lean far back to move the load.
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Lats
Supporting muscles
Biceps, Upper back, Rear deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Set the thigh pad so your legs are held securely.
- Take the bar slightly wider than shoulder width.
- Lean back slightly and pull the bar down towards your upper chest.
- Let the bar rise slowly until your arms are straight again.
Common mistakes
- Swinging the torso to pull the weight.
- Pulling the bar behind the neck.
- Shrugging the shoulders up towards the ears.
Safety notes
- Choose a load that lets you keep your chest up and shoulders down.
- Release the bar under control rather than letting it pull your arms up.
Alternatives and variations
- Assisted pull-up – Alternative
- Independent-arm lat pulldown – Variation
- Close-grip lat pulldown – Variation