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
How to do it
- Adjust the thigh pad to fit snugly over your thighs when seated.
- Grasp the bar with your palms facing forward, slightly wider than shoulder width.
- Sit with your thighs under the pad and your feet flat on the floor.
- Lean back slightly from your hips.
- Pull the bar toward your upper chest.
- 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
Primary muscles
Secondary muscles
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.