Lat Pulldown
Lat Pulldown is a compound strength exercise primarily targeting the back. Secondary muscles: Biceps, Shoulders. Equipment: Cable. Difficulty: Beginner.
Exercise Profile
How to Perform
- 1Sit at the lat pulldown machine and adjust the thigh pad so it fits snugly over your legs.
- 2Grip the bar wider than shoulder width with an overhand grip, arms fully extended overhead.
- 3Lean back slightly (about 10-15 degrees) and puff your chest up toward the ceiling.
- 4Pull the bar down smoothly to your upper chest, driving your elbows down and back.
- 5Squeeze your shoulder blades together at the bottom of the movement and hold for one second.
- 6Slowly return the bar to the starting position with arms fully extended, feeling the stretch in your lats.
Tips & Form Cues
- ✓Lean back slightly and pull to your upper chest — avoid pulling behind the neck.
- ✓Focus on pulling with your elbows, not your hands, to maximize lat engagement.
- ✓Squeeze your shoulder blades together hard at the bottom position.
- ✓Control the eccentric (return) phase; do not let the weight stack slam.
- ✓Try different grip attachments (close-grip, V-bar, underhand) for variety.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Lat Pulldown work?
Lat Pulldown primarily targets the back. Secondary muscles include Biceps, Shoulders.
What equipment do I need for Lat Pulldown?
Lat Pulldown requires cable.
Is Lat Pulldown good for beginners?
Lat Pulldown is rated beginner difficulty. It is suitable for beginners.
Is Lat Pulldown a compound or isolation exercise?
Lat Pulldown is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.