Upper body · Back
Lat pulldown
How to do the lat pulldown correctly: grip, lean, range of motion, common mistakes and how to use it to work up to pull-ups.
| Focus | Back · biceps, rear delts, rhomboids |
| Movement | Vertical pull |
| Equipment | Cable |
| Suggested sets | 3 × 12 |
| Estimated time | ≈ 8 min |
| Joints loaded |
Technique video
The lat pulldown is the most popular vertical pull in the gym. It mimics the pull-up, but seated and with a weight you choose, so it works both for beginners and for adding back volume if you already do pull-ups.
Muscles worked
The latissimus dorsi is the main mover: it brings the arms down and in toward the body. The teres major, rhomboids and lower traps move the shoulder blades, and the biceps bend the elbows.
How to do it
- Adjust the thigh pad so your legs are locked in and you stay on the seat.
- Grip the bar palms forward, slightly wider than shoulder width.
- Lean back slightly (about 10–20°) with your chest up.
- First pull your shoulders down, away from your ears; then pull the bar by driving your elbows down and back until it touches your upper chest.
- Return under control until your arms are straight, letting your shoulder blades rise at the end.
Common mistakes
- Pulling the bar behind your neck, which strains the shoulder with no benefit.
- Leaning far back and using body weight as leverage.
- Pulling with the arms only, without moving the shoulder blades: your biceps tire before your back.
- Letting the weight snap up on the way back.
Variations and progression
The close neutral grip (V-handle) lets you use more weight and is usually easier on the shoulders. To progress toward pull-ups, work up to pulling close to your body weight with good form and combine it with assisted pull-ups.
Precautions
It loads the shoulder and elbow. If your shoulder bothers you, use a neutral grip and avoid hanging at the top with your shoulders fully relaxed.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Straight-arm cable pulldown · Vertical pull
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.