Lat Pulldown
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Weight & Reps
Cable
The lat pulldown is a vertical pulling exercise that targets the latissimus dorsi. It's an excellent alternative or progression exercise for those working toward pull-ups.
How to Do Lat Pulldown
- Grip the bar slightly wider than shoulder width with an overhand grip
- Lean back slightly (10-15 degrees) and pull the bar to your upper chest
- Initiate by depressing your shoulder blades — pull them down before bending the elbows
- Control the bar all the way back up until your arms are fully extended and lats are stretched
Form Cues
- Grip the bar slightly wider than shoulder width with an overhand grip
- Lean back slightly (10-15 degrees) and pull the bar to your upper chest
- Initiate by depressing your shoulder blades — pull them down before bending the elbows
- Control the bar all the way back up until your arms are fully extended and lats are stretched
Common Mistakes to Avoid
- Leaning too far back and turning the pulldown into a body row
- Pulling the bar behind the neck, which stresses the shoulder joint
- Using a death grip and pulling with the arms instead of engaging the lats
Muscles Worked
Primary
Latissimus Dorsi
Teres Major
Secondary
Biceps Brachii
Rhomboids
Trapezius (Lower)
Rear Deltoid
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the lat pulldown work?
The lat pulldown primarily targets the latissimus dorsi and teres major, with secondary work from the biceps, rhomboids, lower trapezius, and rear deltoids.
How much should a beginner lat pulldown?
Beginners typically start at 50-80 lbs (23-36 kg). A good intermediate benchmark is pulling your body weight for reps.
Lat pulldown vs pull-up — which is better?
Pull-ups are the superior exercise for overall back development and functional strength, but lat pulldowns allow precise weight selection and are accessible to beginners who can't yet do pull-ups. Use pulldowns to build up to pull-ups.
Watch Form Guide on YouTube
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