Lat Pulldown
Also called wide-grip lat pulldown, cable pulldown
Quick answer
The lat pulldown is a seated cable exercise where you pull a wide overhead bar down to your upper chest by driving your elbows down toward your sides. It mainly works the lats, with the biceps, forearms and upper-back muscles assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Lat Pulldown
- 1
Attach a wide grip bar onto the machine. Adjust the seat and knee pad to match your height. Sit down and grab the wide ends of the bar with an overhand grip.
- 2
Lean back slightly and stick your chest out. Pull on the cable slightly to create some tension. This is your starting position.
- 3
Perform the movement by pulling the bar towards your chest, focusing on bringing your shoulder blades together and contracting your lat muscles.
- 4
Touch the bar to your upper chest, then slowly return to the starting position.
Form cues
- Wedge your thighs under the pad so the stack can't lift you.
- Think of pulling your elbows down to your back pockets, not your hands.
- Hold a slight lean back with your chest up, and don't rock.
- Let your arms straighten at the top while the plates stay just off the stack.
- Try a thumbless grip if your biceps tire before your back does.
Breathing: Breathe out as you pull the bar down to your chest, and breathe in as you let it rise back overhead.
Common Lat Pulldown mistakes
Leaning far back and swinging the bar down
Keep a small, fixed lean and lighten the stack until you can pull without rocking your torso.
Shrugging your shoulders up toward your ears
Start each rep by drawing your shoulders down, then bend your elbows.
Stopping the bar at chin height
Lift your chest to meet the bar so it reaches your upper chest without you craning your neck.
Cutting the stretch short at the top
Let your arms extend almost fully overhead before the next rep so the lats work through their full range.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Lat Pulldown variations and alternatives
Variations
- Underhand Cable Pulldown
A shoulder-width underhand grip brings in more biceps and often lets you move more weight.
- Close-grip (V-bar) pulldown
A neutral grip that many people find more comfortable on the shoulders.
- Behind-the-Neck Lat Pulldown
Needs good shoulder mobility, so most people are better served by the front version.
- Single-arm pulldown
Working one side at a time helps you even out a weaker side.
Alternatives
- Pull-Up
The bodyweight version of the same vertical pull, once you can lift your own weight.
- Wide-Grip Pull-Up
A harder pull-up that closely matches the wide pulldown grip.
- Straight-Arm Pushdown
Trains the lats with straight arms, taking the biceps almost out of it.
- Seated Cable Row
A horizontal pull that works the lats together with the middle back.
Lat Pulldown FAQ
What muscles does the lat pulldown work?
The lat pulldown mainly works the latissimus dorsi, the broad muscles running down the sides of your back. The biceps and forearms help bend your elbows and hold the bar, and the muscles between your shoulder blades, such as the lower traps and rhomboids, help pull the shoulders down and back. The rear delts also contribute.
Lat pulldown vs pull-up: which is better?
Both train the same vertical pulling pattern. Pull-ups demand more from your core and grip and are hard to scale if you can't yet do one. The pulldown lets you pick any load, so it suits beginners, higher-rep sets and precise progression. Many lifters use pulldowns to build toward pull-ups, then keep both in their program.
Should I pull the bar to my chest or behind my neck?
Pull it in front, to your upper chest. The front version lets your shoulders move in a natural path and suits almost everyone. Behind-the-neck pulldowns require a lot of shoulder mobility and push the head forward, so only use them if you can do them comfortably with full control.
Why do I feel lat pulldowns in my biceps?
Your biceps always help, but if they dominate, you are probably pulling with your hands instead of your elbows. Try a thumbless grip, think about driving your elbows down toward your hips, and start each rep by pulling your shoulders down. A slightly lighter weight usually makes it easier to feel your lats working.
Sources
Related calculators
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