Lat Pulldown
Pull-up strength, built seated — the on-ramp to your first pull-up.
Setup
- Thighs locked under the pads; grip just outside shoulders.
- Slight lean back, chest up.
How To Do It
- Pull the bar to the top of your chest, elbows driving down.
- Squeeze the lats one beat.
- Ride the bar all the way back up to a full stretch.
Breathing
Exhale pulling down.
Common Mistakes
- Rocking backward to heave — lean is set once, then still.
- Pulling behind the neck — never; front only.
Programming It
Three to four sets of 8-15. Pick a load that lets the elbows finish past the ribs.
Why This Exercise Works
The pulldown lets you train the vertical pull with a load you choose, rather than the one your bodyweight dictates. That matters in both directions: it is how someone who cannot yet do a pull-up builds the strength to, and how someone who can does eight sets without their grip failing first.
Where You Should Feel It
The lats down the sides of the back, with the biceps assisting. You should feel the shoulder blades drop before the elbows bend. If it is all biceps, you are pulling with the arms.
Where It Fits in a Program
Pull-up strength, built seated — the on-ramp to your first pull-up. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the lat pulldown: add a plate, or pause a beat at the bottom of each rep. To regress it: reduce the load until you stop leaning back to finish.
Who It's For
Anyone who cannot yet do pull-ups, and anyone adding back volume without carrying bodyweight. The adjustable load makes it easier to progress than pull-ups.
Equipment and Substitutions
This version uses a cable machine. No cable stack? A band anchored at the same height is the closest thing, and it keeps the constant tension that makes this work.
Related Exercises
- Neutral-Grip Pulldown — Lats, Back, Biceps
- Chin-Up — Lats, Biceps, Back
- Straight-Arm Pulldown — Lats
- Wide-Grip Pull-Up — Lats, Upper Back
- Single-Arm Cable Row — Lats, Mid-Back
- Straight-Arm Lat Pushdown — Lats
- Dumbbell Pullover — Lats, Chest, Serratus
- Pull-Up — Back, Lats, Biceps, Grip
Common Questions
What muscles does the lat pulldown work?
The lat pulldown primarily trains the lats, back, biceps.
How many sets and reps should I do?
Three to four sets of 8-15. Pick a load that lets the elbows finish past the ribs.
What are the most common lat pulldown mistakes?
Most often: rocking backward to heave; pulling behind the neck.
Do I need a cable machine to do this?
This version uses a cable machine, and it trains the lats, back, biceps. A band gets you most of the way here. The resistance curve differs, but the line of pull — which is the point — is the same.
Is this safe if I have an existing injury?
The lat pulldown puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.