Lat Pulldown
The lat pulldown pulls a bar down to your upper chest on a cable machine, working your lats and biceps, and is a common step towards your first pull-up.
How it moves
Thighs under the pad, arms upLats working. A simplified figure, not a full form check.
- Main muscle
- Upper back
- Equipment
- Gym machine or cable
- Level
- Beginner
- Where to start
- 3 sets of 8 to 12 reps
Written by WellPath FusionLast updated · Published
- Set the machine. Adjust the knee pad so your thighs are held firmly under it.
- Grip the bar. Hold the bar slightly wider than your shoulders, palms facing away.
- Sit tall. Lean back only slightly and lift your chest.
- Pull down. Pull the bar to your upper chest, driving your elbows down towards your sides.
- Return slowly. Let the bar rise until your arms are straight, without letting the weight stack crash.
What are the most common mistakes?
- Pulling behind the neck. Pull to the front of your chest, which is kinder to the shoulders.
- Leaning far back. A small lean is fine. A big swing turns it into a row.
- Too heavy. If you cannot bring the bar to your chest with control, reduce the weight.
How can you make it easier or harder?
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
All Upper back exercises