The lat pulldown is a seated cable exercise where you pull a bar from overhead down to your upper chest. It mainly works the latissimus dorsi, the large muscles on the sides of your back, and builds back width. It’s one of the best back exercises for beginners and a great way to build toward your first pull-up.
Muscles worked
|
Muscle |
Role |
|
Latissimus dorsi |
Main mover, pulls the upper arm down |
|
Teres major |
Assists the lats |
|
Lower traps and rhomboids |
Pull the shoulder blades down and back |
|
Rear delts |
Assist the pull |
|
Biceps and forearms |
Bend the elbow, grip the bar |
Vertical pulls like the pulldown build width (the V-shape). Horizontal pulls like the seated row build thickness.
How to do a lat pulldown
- Set the knee pad so your thighs are locked in and your feet are flat.
- Grip the bar overhand, about 1.5 times shoulder width.
- Sit tall with your chest up and a slight lean back of 10 to 15 degrees.
- Set your shoulders down before you bend your arms.
- Pull with your elbows, bringing the bar to your chin or upper chest.
- Squeeze for a second, then return slowly over 2 to 3 seconds.
Common mistakes
|
Mistake |
Fix |
|
Leaning way back and swinging |
Lower the weight, keep the torso nearly still |
|
Pulling behind the neck |
Always pull to the front |
|
Feeling it in the biceps |
Lead with the elbows, set the shoulders first |
|
Shrugging |
Shoulders down before each rep |
|
Letting the weight fly up |
Control the return |
Front or behind the neck?
Front. Behind-the-neck pulldowns put the shoulder in a stressed position and push the head forward, with no extra benefit for the lats.
Variations
- Wide overhand grip: the standard.
- Close neutral grip (V-handle): longer range, more arm involvement.
- Underhand grip: often easier to feel the lower lats.
- Single-arm pulldown: fixes imbalances.
- Straight-arm pulldown: isolates the lats, great as a warm-up.
- At home: a resistance band anchored overhead.
Sets and reps
|
Goal |
Sets |
Reps |
Rest |
|
Strength |
3 to 5 |
6 to 8 |
2 min |
|
Muscle growth |
3 to 4 |
8 to 12 |
60 to 90 s |
|
Beginners |
2 to 3 |
12 to 15 |
60 s |
For women
Lat pulldowns are excellent for women: a stronger upper back improves posture, and slightly wider lats make the waist look smaller. Training in the 8 to 12 rep range won’t make your back bulky. See our small waist workout.
Frequently asked questions
What does the lat pulldown work?
Mainly the lats, plus the teres major, lower traps, rhomboids, rear delts, and biceps.
Can lat pulldowns replace pull-ups?
They’re a great substitute while you build strength. Long term, do both.
Why do I feel lat pulldowns in my arms?
You’re pulling with your hands. Go lighter, set your shoulders down, and drive your elbows toward your hips.
Where should the bar touch?
Your chin or upper chest, with your chest lifted to meet it.
The bottom line
Set your shoulders, pull with your elbows to the front of your chest, and control the way up. Pair the lat pulldown with a row for a back that’s both wide and strong. More ideas in our lat workout.
