Lat Pulldown
The lat pulldown is a machine exercise where you pull a bar down to your upper chest while seated. It mainly builds the lats, the large muscles down the sides of your back, with the biceps helping. It's a good choice for beginners because you can set the weight exactly and learn the pulling movement before moving on to harder exercises.
Setting up
- Sit down and adjust the thigh pad so it sits snugly across the top of your thighs. It should stop you lifting off the seat but not pin you down painfully.
- Take an overhand grip on the bar, slightly wider than shoulder width, with your thumbs wrapped around it.
- Sit tall with your feet flat on the floor and lean back slightly, about 10 to 15 degrees. Your arms should be fully extended overhead.
- Start lighter than you think you need. Choose a weight you can pull to your chest without leaning back and swinging.
How to do the Lat Pulldown
- Start with your arms straight, your chest lifted and your shoulders away from your ears, so you feel a stretch through your lats.
- Begin the pull by pulling your shoulder blades down, as if sliding them into your back pockets.
- Bend your elbows and drive them down and slightly back towards your ribs, keeping your wrists straight and stacked over your elbows.
- Pull the bar to your upper chest, just below your collarbone, and stop there. Keep your chest tall and your torso still.
- Squeeze for a brief moment at the bottom, feeling the muscles down the sides of your back working.
- Let the bar rise slowly over 2 to 3 seconds, letting your arms straighten and your shoulders lift until you feel a stretch in your lats again.
Form tips
- Think about pulling with your elbows rather than your hands. Imagine your hands are just hooks holding the bar.
- Keep your ribs down and your chest proud. Don't flare your ribs up or arch hard through your lower back.
- Lower the bar under control. If the weight stack crashes back or yanks your arms up, it's too heavy or you're letting go too early.
- Keep your head still and look straight ahead. The bar passes your face on the way down, so don't push your chin out of its way.
- If you feel it mostly in your biceps, lighten the weight and focus on driving your elbows down first.
Common mistakes
Leaning back and swinging
Lower the weight and keep your torso at a steady, slight backward lean. The bar should move to you, not you to the bar. If you need momentum to start each rep, it's too heavy.
Pulling the bar behind your neck
Pull the bar to the front, to your upper chest. Behind the neck needs a lot of shoulder mobility and gives most people no extra benefit.
Shrugging your shoulders up towards your ears
Start each rep by pulling your shoulders down, then bend your elbows. Keep your neck long and relaxed throughout.
Cutting the range of motion short
Let your arms straighten fully at the top so your lats stretch, then pull all the way to your upper chest. Half reps mean less work for the lats.
Sets and reps
| Build strength | 4-5 sets of 5-6 reps, resting 2-3 minutes. Pick a weight that's challenging but lets you keep your torso still and control the way up. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Stop a rep or two before your form breaks down. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps, resting 45-60 seconds, as part of a full-body session with a lighter weight you can control. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Lat Pulldown FAQs
Is the lat pulldown as good as pull-ups?
They train a similar pulling movement, but the lat pulldown lets you choose the exact weight, which makes it easier to learn and progress. Many people use it to build up towards pull-ups, and it's useful on its own too.
How much weight should I use on the lat pulldown?
Choose a weight that lets you complete all your reps pulling to your upper chest without leaning back or swinging. Beginners often start with a light weight such as 20-30 kg, then add small amounts once every set feels controlled.
Should I pull the bar in front of or behind my neck?
Pull it to the front, to your upper chest. It's easier to control and doesn't ask your shoulders to work in an awkward position. If anything hurts, stop and get it checked.
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