Lat Pulldown
The lat pulldown is a seated cable exercise where you pull a bar from overhead to your upper chest, mainly working your lats.
LatsCableCompoundBoth sides
How to do a lat pulldown
- Set the thigh pad so your legs are locked in snugly, then stand and grab the bar a little wider than shoulder width, palms forward.
- Sit down with your arms straight overhead and lean back slightly.
- Pull the bar down to your upper chest, driving your elbows down toward your sides.
- Let the bar rise slowly until your arms are straight again.
Tips
- Lead with your elbows, not your hands.
- Keep your chest up and your lean small and steady.
Common mistakes
- Pulling the bar behind your neck.
- Leaning far back and rowing the weight down.
- Letting the stack yank your arms up.
Lat Pulldown muscles worked
Main: Lats; also: Biceps, Upper back.
Sets and reps
3 × 8–12
Alternatives
FAQ
Wide or close grip lat pulldown?
A grip a little wider than your shoulders is a good default; a close neutral grip lets you pull through a longer range. Both train the lats.
Is the lat pulldown as good as pull-ups?
It trains the same muscles and lets you choose any load, so it's the better option until you can do several pull-ups.