GymDroidLat pulldown from every angle
Lat Pulldown: How to Do It Right
The lat pulldown is a seated cable exercise that trains the same muscles as a pull up, with a weight you can choose.
- Works
- Latissimus dorsi
- Also works
- Teres major, Rhomboids, Lower trapezius, Biceps, Rear deltoids, Forearms
How to do a lat pulldown, step by step
- Set the thigh pad so your legs are locked in snugly with your feet flat on the floor.
- Stand, grip the wide bar with your palms facing forward, hands about one and a half times shoulder width, and sit down.
- Lean back slightly, about 10 to 20 degrees, and lift your chest.
- Start by pulling your shoulders down away from your ears, then drive your elbows down toward your back pockets.
- Pull the bar to your upper chest, just below the collarbone. Pause for a moment.
- Let the bar rise with control until your arms are straight and you feel a stretch along your sides. Repeat.
Common lat pulldown mistakes
- Leaning far back and rowing the weight. Keep a small lean. If you have to swing back, lower the weight.
- Pulling behind the neck. Pull to your upper chest. Behind the neck forces the shoulders into an awkward position for no extra benefit.
- Pulling with the arms. Think about driving the elbows down. Your hands only hold the bar.
- Short reps at the top. Let your arms straighten all the way and feel the stretch before the next rep.
- Letting the stack slam up. Control the way up in about 2 seconds. That half of the rep builds muscle too.
Alternatives: no machine, at home
Same muscles, different equipment.
Good to know
Lat pulldown from every angle
You sit under the machine, hold a wide bar overhead and pull it down to your upper chest. It is one of the best ways to build the lats, the muscles that give your back its width, and a good way to get strong enough for your first pull up. Below is how to set up the machine, how to pull with your back instead of your arms and the mistakes that waste the set.
Muscles worked
The latissimus dorsi pull your upper arms down and in toward your sides. The teres major, rhomboids and lower traps help draw your shoulder blades down. The biceps and forearms bend your elbows and hold the bar, and the rear delts assist at the bottom.
Sets and reps for a wider back
Do 3 to 4 sets of 8 to 12 reps with 1 to 2 minutes of rest. The weight stack makes small jumps easy: when you get 12 clean reps on every set, move the pin down one plate. Use the pulldown as your main back exercise, or after pull ups to add more work once your pull up reps run out.
Lat pulldown vs pull up
Both work the lats and biceps through the same movement. The pull up moves your whole body, needs more grip and core strength and is harder for most people. The lat pulldown lets you pick any weight, so it is easier to learn, easy to do for higher reps and simple to load in small steps. If you cannot do a pull up yet, build up on the pulldown and practice slow pull up negatives at the same time. Many plans use both.
Alternatives: no machine, at home
No cable machine? A resistance band anchored high in a door gives a similar pull at home. At the gym, straight arm pulldowns and seated cable rows are other cable options. A close or neutral grip handle shifts a bit more work to the lower lats and biceps.
Plans with the lat pulldown
Full Body Foundation and Curves & Confidence both open Day B with a neutral grip cable pulldown, the same movement with a different handle. You can also add this wide grip version to any workout in GymDroid. Log every set and the plan sets your next weight. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
What muscles does the lat pulldown work?
Mainly the lats. The teres major, rhomboids, lower traps, biceps and forearms help.
Should you do lat pulldowns behind the neck?
No need. Pulling to the front works the lats just as well and is easier on your shoulders and neck.
Is the lat pulldown as good as pull ups?
For building the lats, both work. Pull ups also train your grip and core, and the pulldown is easier to load in small steps. Use the one that fits your level, or both.
Wide grip or close grip lat pulldown?
A wide grip is the classic version for back width. A close or neutral grip gives a longer pull and brings in more biceps. Both build the lats.
How much weight should I use on the lat pulldown?
Pick a weight you can pull to your chest for 8 to 12 reps without swinging back. Add one plate on the stack when every set reaches 12 clean reps.
Plans with the lat pulldown
Full Body Foundation and Curves & Confidence both open Day B with a neutral grip cable pulldown, the same movement with a different handle.
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