How to do the Lat Pulldown
Primary: Lats, Upper Back · also works Biceps, Forearms, Rear Delts. Also called: cable pulldown, wide grip pulldown.
Step by step
- 1
Sit at the pulldown station and set the thigh pad so your legs are locked in.
- 2
Grip the bar slightly wider than shoulder-width with your palms facing away.
- 3
Lean back slightly, lift your chest, and pull the bar to your upper chest by driving your elbows down.
- 4
Squeeze your lats, then let the bar rise slowly until your arms are straight.
Coaching cues
- Pull your elbows to your back pockets
- Keep your chest up and shoulders down
- Do not pull the bar behind your neck
Common mistakes
- Leaning far back and rowing the weight
- Using the arms more than the back
- Letting the shoulders shrug up at the top
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Lat Pulldown alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Lat Pulldown work?
Primary: Lats, Upper Back. Secondary: Lats, Upper Back, Biceps, Forearms, Rear Delts
How many sets and reps of Lat Pulldown should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Lat Pulldown?
Same movement pattern, different equipment: Pull-Up, Assisted Pull-Up, Band Lat Pulldown, Straight-Arm Pulldown, Cable Pullover, Close Grip Lat Pulldown.
Is the Lat Pulldown good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.