Lat Pulldown
The lat pulldown is a cable machine exercise that targets the latissimus dorsi and upper back. Pulling a weighted bar from overhead down toward the chest mimics the pulling pattern of a pull-up, making it effective for developing back width.
How to do it
- Sit at a lat pulldown machine and adjust the thigh pad to secure your legs.
- Grasp the bar with an overhand grip slightly wider than shoulder-width apart.
- Lean back slightly and pull the bar down toward your upper chest, driving your elbows toward your hips.
- Squeeze your lats at the bottom of the movement.
- Slowly allow the bar to rise back to the starting position with control and repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted
- Drive elbows toward your hips
- Keep your shoulders down and back
- Control the bar on the way up
- Squeeze your back muscles at the bottom
Breathing: Exhale as you pull the bar down toward your chest, and inhale as you slowly return to the starting position.
Common mistakes
- Using momentum by swinging: reduces focus on back muscles
- Pulling behind the neck: puts unnecessary strain on shoulder joints
- Shrugging shoulders toward ears: prevents proper lat engagement
- Not controlling the return: misses the eccentric strengthening phase
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your shoulders or elbows, stop the movement and choose a lighter weight.
- If you have a history of shoulder instability, consult with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I pull the bar to my chest or behind my head?
Always pull to your upper chest. Pulling behind the head can place the shoulder joint in a vulnerable position.
Why do I feel this in my biceps instead of my back?
Focus on driving your elbows down rather than just pulling with your hands. Think of your hands as hooks.
How wide should my grip be?
A grip slightly wider than shoulder-width is standard. Adjust slightly to find what feels most comfortable for your shoulders.