Lat Pulldown
The lat pulldown is a compound pull movement that primarily builds the Lats, with help from the biceps, rhomboids, lower traps.
LevelBeginner
TypeCompound / Pull
GearCable Machine
XP Yield+350
How to perform it
- Set the thigh pad so your legs are anchored, and grip the bar slightly wider than shoulder-width.
- Sit tall, then lean back very slightly and brace your core.
- Pull the bar to your upper chest by driving the elbows down and back.
- Control the bar back up to a full stretch without letting the shoulders shrug up.
Common mistakes
- Leaning back excessively and turning it into a row.
- Pulling the bar behind the neck, which stresses the shoulders.
- Using too much bicep instead of leading with the elbows.
Sets & reps
3-4 sets of 8-12 reps.
Variations
- Neutral-Grip Pulldown
- Single-Arm Pulldown
- Wide-Grip Pulldown
Recommended gear
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