Muscles worked
What the lat pulldown trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the thigh pads. Adjust the pads so they press down on the tops of your thighs with your feet flat on the floor. They stop you lifting off the seat when the weight is heavy.
- 02
Pick the weight. Choose a load you can pull to your upper chest for every rep without swinging. Start lighter than you think; you can add a plate next set.
- 03
Grip the bar. Stand, take an overhand grip a little wider than shoulder width, so your forearms are roughly vertical when the bar reaches your chest. Wrap your thumbs around the bar.
- 04
Sit down with it. Pull the bar down as you sit and slide your thighs under the pads. Start with your arms straight and the weight just off the stack.
- 05
Set your torso. Lift your chest and lean back slightly from the hips, just enough for the bar to clear your face. Brace your abs and hold that angle for the whole set.
Step by step
How to do the lat pulldown
- 01
Start from a full stretch. Arms straight overhead, shoulders reaching up toward the bar. You should feel a stretch down the sides of your back.
- 02
Pull your shoulders down first. Begin by drawing your shoulder blades down, then bend your elbows. Your shoulders should move away from your ears before your arms do much.
- 03
Drive the elbows down. Pull your elbows down and slightly back toward your hips, keeping them under the bar. Think of your hands as hooks and your elbows doing the pulling.
- 04
Touch the upper chest. Bring the bar to your upper chest, around the collarbone, with your chest lifted to meet it. Pause for a moment and squeeze your back.
- 05
Return under control. Let the bar rise slowly, taking about two seconds, until your arms are straight and your shoulders reach up again. Keep the weight just off the stack between reps.
Cues to say in your head
- Shoulders down, then pull
- Elbows to your back pockets
- Chest up to the bar
- Hands are just hooks
- Slow on the way up
- Stay still, pull with lats
Fix these first
Common mistakes
Leaning far back and rowing the weight
Keep a small lean you can hold for every rep. If you have to throw your torso back to finish, the weight is too heavy.
Stopping short at the top
Let your arms straighten fully and your shoulders rise between reps. The stretch at the top is part of the exercise.
Pulling with the arms only
Start each rep by pulling your shoulder blades down, then drive your elbows. If you mostly feel your biceps, lighten the load and slow down.
Shrugging the shoulders up at the bottom
Keep your shoulders down away from your ears as the bar reaches your chest. Stop the bar at your upper chest rather than forcing it lower.
Pulling the bar behind your neck
Pull to the front, to your upper chest. Behind the neck pushes your head forward and takes the shoulder to an awkward end position, with little to gain for most people.
Letting the stack slam
Control the bar all the way up. The lowering half builds muscle too, and a slamming stack yanks on your shoulders.
Stay safe
The lat pulldown is one of the safer back exercises to push close to failure, because a missed rep cannot pin you. If you cannot finish a rep, let the bar rise slowly to the top under control rather than letting go, then ease out from under the pads and let the stack settle gently. Keep the thigh pads snug so heavy sets do not lift you off the seat. Stop if you feel sharp pain in the shoulder or elbow, numbness or tingling down the arm, and get it checked by a qualified professional before you go heavy again.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 5 to 8 | 80–87% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 | 67–80% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–65% 1RM | 45 to 90 s |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–173lb
3 to 4 sets of 8 to 12 reps, 1.5 to 2 min rest. The main range for this lift. Take sets close to failure with a slow return.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Lat Pulldown questions
What muscles does the lat pulldown work?
Mainly the lats, with the rhomboids, mid and lower traps, rear shoulders, biceps and brachialis helping. Your grip and forearms hold the bar, and your abs keep your torso steady.
Is close grip lat pulldown better than wide grip?
Neither is better for most people; both train the lats well. A close neutral grip usually lets your elbows travel further and tends to feel easier on the shoulders, while a moderately wide overhand grip is the standard version. Use whichever you can pull with a full range and no pain.
What does the reverse grip lat pulldown work?
It still works mostly the lats, but the underhand grip gives the biceps a bigger share of the pull. Hold the bar about shoulder width apart and pull it to your upper chest with your elbows close to your sides.
Is the single arm lat pulldown worth doing?
Yes, if one side is weaker or you want a bigger stretch at the top. Kneel or sit under a high pulley with a D-handle, pull your elbow down to your side, and do the same reps on each side, starting with your weaker side.
How far should I lean back on a lat pulldown?
Only slightly, just enough for the bar to clear your face. Keep that same angle for every rep; a big lean turns it into something closer to a row and usually means the weight is too heavy.
Is the behind the neck lat pulldown bad?
It is not needed and is harder on the shoulders for most people, because it pushes your head forward and your shoulders into an extreme position. Pulling to the front of the chest trains the same muscles with less strain.
Train in Protocol
Log your lat pulldown by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.