How to Do a Lat Pulldown (10 Variations) – Illustrated Guide

illustration - How to do a lat pulldown

The lat pulldown primarily targets your latissimus dorsi (lats) muscles. It's an excellent exercise if you are looking to build a strong and wide back. Because the movement is easily controlled and adjusted on the lat pulldown machine, it's suitable for beginners and may be an option for those rehabilitating from injury.

In the traditional lat pulldown, your hands are placed shoulder-width apart on the pulldown bar. Your palms are facing forwards. This provides a balanced workout for your back.

You can include the lat pulldown in your back day or pull day workout routine.

How to do

  1. Sit at a lat pulldown machine.
  2. Grab the bar with an overhand grip, with your hands at shoulder-width apart on the bar.
  3. Pull the bar down towards your chest, keeping your back straight and your elbows close to your body throughout the movement.
  4. Squeeze at the end of the motion.
  5. Finally, slowly return the bar back to the starting position.
  6. Repeat for the desired number of reps.

Sets and reps

3-4 sets of 8-12 reps works well in most workout routines. This rep range is effective for both increasing the size of your back and developing strength. Use a weight that challenges you to complete the last few reps, but without compromising your form.

In your workout, you'll probably want to do lat pulldowns after deadlifts and rows, but before any isolation exercises.

Muscles

Your latissimus dorsi (lats) are large muscles that run along the sides of your middle-to-lower back. This is the largest muscle in your back and gives your back its distinctive V-shape.

diagram - View from back showing location of lats, traps and rhomboids.

Lats play a key role in pulling your arms down when extended above your head. Strong lats help with everyday activities and exercises like swimming and pull ups.

Your lats are, of course, the primary muscle being targeted by lat pulldowns. But some variations emphasize different parts of your lats muscles. The wide grip lat pulldown, for example, will target your outer lats more, whereas close grip pulldowns engage your lower lats more.

Tips


What is the lat pulldown?

The lat pulldown is a popular gym exercise performed on a cable machine. You pull down a bar or handle towards your body from an overhead position, typically while seated but some variations involved standing or kneeling. The lat pulldown primarily targets your latissimus dorsi (lats) muscle in your back.

Lat pulldowns vs other lat exercises

Your latissimus dorsi (lats) are large muscles that run along the sides of your middle-to-lower back. This is the largest muscle in your back and gives your back its distinctive V-shape.

There are a number of exercises that target your lats, including pull-ups, bent over rows and T-bar rows. But how do lat pulldowns compare to these exercises?

  • Lat pulldown vs pull-ups - Both pull-ups and lat pulldowns are compound exercises, meaning they target multiple muscle groups at the same time. In both cases, the primary target of the exercise is your lats. Pull-ups require a certain amount of upper body strength that beginners may not have. They can also put a lot of stress on your shoulders and wrists. Lat pulldowns, on the other hand, are more suitable for beginners - you can easily adjust the weight on the lat pulldown machine. This allows for better control so you can focus on the proper form.
  • Lat pulldown vs bent over rows - The bent over row also targets your back muscles, but there's less emphasis on your lats compared to lat pulldowns. You perform bent over rows by hinging at your waist in a standing position; then you pull a barbell up towards your chest. This pose can result in significant strain on your lower back, particularly if executed with poor form. Because lat pulldowns are a seated exercise, there's less strain on your back. This not only reduces the risk of injury, but it also isolates the target muscles more effectively.
  • Lat pulldown vs T-bar rows - The T-bar row is another excellent exercise that works your lats, as well as your rhomboids and trapezius muscles. One downside is that T-bar rows require a good level of core stability and lower back strength to perform safely. This can make it a challenging exercise for beginners. Lat pulldowns are an alternative, benefiting from a more controlled movement, which reduces the risk of injury.

How To Use The Lat Pull-Down Machine Correctly
Written by

Gym Geek’s health and fitness editor.


Updated