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Strength Training · Bodybuilding

Lat Pulldown

The lat pulldown is a seated cable exercise that trains your back and assists with pulling strength. You pull a bar from overhead toward your upper chest against adjustable resistance.

  • Beginner
  • Compound
  • Low injury risk
  • Rest 1 min 30 sec
Video by Davis Diley on YouTube

How to do it

  1. Adjust the thigh pad to fit snugly over your thighs when seated.
  2. Grasp the bar with your palms facing forward, slightly wider than shoulder width.
  3. Sit with your thighs under the pad and your feet flat on the floor.
  4. Lean back slightly from your hips.
  5. Pull the bar toward your upper chest.
  6. Return the bar overhead slowly until your arms are straight.

Form cues

  • Drive your elbows toward your hips.
  • Keep your wrists straight.
  • Keep your ribs over your pelvis.
  • Let your shoulder blades move naturally.

Common mistakes

  • Rocking backward to move the weightReduce the load until you can keep the same torso angle throughout the rep.
  • Pulling the bar too lowEnd the pull when your upper arms reach your sides rather than forcing your elbows behind you.
  • Using an excessively wide gripMove your hands inward if your grip prevents a comfortable overhead reach or shortens the pull.

Safety

Jerking a heavy load can strain your shoulders or elbows, especially as you fatigue. Pulling behind your neck can place your shoulders in an uncomfortable position and force your head forward.

  • Check that the weight selector pin and bar attachment are secure before starting.
  • Choose a load that leaves about two controlled reps in reserve.
  • Stop the set if you feel sharp pain or joint pinching.

If you have shoulder or elbow pain, use a lighter load and comfortable range, or ask a physiotherapist for guidance.

Muscles worked

Front
Back

Primary muscles

  • Lats

Secondary muscles

  • Biceps
  • Traps

Equipment

  • Lat Pulldown Bar
  • Lat Pulldown Machine
  • Lifting Hooks (optional)

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
1 min 30 sec

Increase the weight by the smallest available increment once every set reaches 12 reps with consistent technique.

Variations

Easier

Workout plans with Lat Pulldown

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan