💪 Lat Pulldown
The Lat Pulldown is a beginner upper body exercise that targets the latissimus dorsi, biceps, rear deltoids, and rhomboids. A machine-based pulling exercise. Pull the bar down to your upper chest to build your lats and improve pull-up strength. It's used to build strength and support general conditioning. Below is how to perform the Lat Pulldown with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the Lat Pulldown
- Strengthens and activates the latissimus dorsi, biceps, rear deltoids, and rhomboids
- Improves strength
- Great for general conditioning and everyday strength
- Can be done with simple equipment (cable machine)
- Performed sitting, so it's easy to set up
How to do the Lat Pulldown
- Sit at the lat pulldown machine, thighs secured under the pads
- Grip the bar wider than shoulder-width with an overhand grip
- Lean back slightly and pull the bar to your upper chest
- Squeeze your lats at the bottom of the movement
- Slowly return the bar to the starting position with control
How many reps & sets
A common starting point is 3 sets of 12 reps. Progress gradually and stop if you feel sharp pain.
Form tips
- Don't pull behind your neck — always to the front
- Focus on pulling your elbows down, not your hands
- Avoid leaning too far back
- Control the negative — don't let the weight snap back up
Muscles worked
Latissimus Dorsi, Biceps, Rear Deltoids, Rhomboids
When to be cautious
- Shoulder impingement
Who should do the Lat Pulldown?
The Lat Pulldown is well suited to beginner exercisers looking to strengthen the upper body and improve strength as part of general conditioning.
Lat Pulldown — FAQ
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