Lat pulldown: muscles worked and how to do it

How to do a lat pulldown

1. 1

   Set the thigh pad so your legs are held firmly when you sit with your feet flat.

2. 2

   Stand and grip the bar overhand, wider than your shoulders, then sit down with your arms straight above you.

3. 3

   Lean back slightly and lift your chest.

4. 4

   Pull the bar down to your upper chest, driving your elbows down and toward your sides.

5. 5

   Squeeze your shoulder blades down and back for a moment at the bottom.

6. 6

   Let the bar rise under control until your arms are straight again.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common lat pulldown mistakes

• Leaning far back to pull

  A slight lean is enough. A big swing turns it into a row and moves your body, not the weight.

• Pulling the bar behind your neck

  Pull it to the front, to your upper chest.

• Short reps at the top

  Let your arms straighten fully between reps.

• Pulling with your arms only

  Think about driving your elbows down to your ribs.

How to track your lat pulldown

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.

Lat pulldown compared

• Lat pulldown vs pull-up →