- Trains the lats and upper back with an adjustable load
- Slight lean back, chest up, pull the bar to your upper chest
- Drive your elbows down and control the return
- 3 to 4 sets of 8 to 12 reps suits most goals
- Level
- Beginner
- Trains
- Lats, Rhomboids and mid traps, Rear deltoids, Biceps, Forearms
- Kit
- Lat pulldown machine or cable station, Wide bar or handle
What the lat pulldown trains and why it is worth doing
The pulldown trains your lats, the big muscles running down the sides of your back, along with your mid back, rear shoulders and biceps. Because you can set the weight below your bodyweight, you can practise the vertical pulling pattern with good technique long before you can do a pull-up.
For experienced lifters it is a handy way to add back volume without the fatigue of more pull-ups, and it makes trying different grips easy. Strong lats support your shoulders, help you hold a solid position in the deadlift and power the pull on the SkiErg.
How to do a lat pulldown
- Adjust the knee pad so your thighs are pinned snugly under it with your feet flat on the floor.
- Stand up, take the bar with an overhand grip just wider than shoulder width, and sit down with your arms straight.
- Lean back slightly, around 10 to 20 degrees, with your chest up and your trunk braced.
- Start the pull by drawing your shoulder blades down, then drive your elbows down towards your back pockets.
- Pull the bar to your upper chest, just below your collarbones, without leaning back any further.
- Pause briefly, then let the bar rise under control until your arms are straight and you feel a stretch through your lats.
Common mistakes
- Leaning right back. Swinging your torso back turns it into a row and uses momentum. A slight lean is all you need.
- Pulling behind your neck. It forces your shoulders into an awkward position for no extra benefit. Always pull to the front.
- Pulling with your arms only. If you mainly feel it in your biceps, think about your elbows moving down, with your hands acting as hooks.
- Letting the weight yank you up. Control the return. The stretch at the top is part of the exercise.
- Too much weight. If you have to lift off the seat or jerk the bar down, take a plate or two off.
Easier and harder versions
The pulldown is already easy to scale by moving the pin, so most variations are about grip and control.
- Easier: a single arm pulldown with a handle, so you can focus on one side at a time.
- Easier: a close neutral grip (palms facing each other), which many people find stronger and more comfortable on the shoulders.
- Harder: a slow three to four second return on every rep.
- Harder: band-assisted and then full pull-ups or chin-ups.
How to programme the lat pulldown
3 to 4 sets of 8 to 12 reps with 90 seconds to 2 minutes' rest suits most goals. Add weight when you can hit 12 good reps on every set.
Use it as your main vertical pull while you work towards your first pull-up, or after pull-ups as extra back volume. Pair it with a press such as the overhead press on upper body days, and aim to do at least as much pulling as pushing across your week. Our guide to compound vs isolation exercises explains where movements like this fit.
If you are unsure where to set the weight, a coach at Lycan Strength can help during your 7-day free trial.
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Questions
Is the lat pulldown as good as a pull-up?
They train the same muscles. Pull-ups also demand trunk control and are the better long-term goal, but the pulldown builds your back just as well and is easier to load precisely.
Wide grip or close grip?
Both work. A grip just outside shoulder width is a good default. Very wide grips shorten the range, and many people find they irritate the shoulders.
Where should I feel lat pulldowns?
Mostly under your armpits and down the sides of your back. Some biceps work is normal, but if that is all you feel, lighten the weight and lead with your elbows.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
