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Lat Pulldown

The machine version of a vertical pull: it trains the same muscles as a pull-up with whatever load you choose.

Also known as: lat pull-down, cable pulldown, wide-grip pulldown

Level: Beginner
Equipment: Cable Machine
Type: Compound

Movement

Muscles worked

Lat Pulldown muscle map: lats, biceps, rear delts and rhomboids highlighted on the front and back of the body

How to do it

Set the thigh pad to lock your legs in and grip the bar slightly wider than your shoulders.
Sit tall with your chest up and lean back slightly.
Pull the bar to your upper chest, driving your elbows down and back.
Let it rise slowly until your arms are straight and your lats stretch.

Form cues

Start the pull by lowering your shoulders, not by bending your arms.
The bar comes to your chest, never behind your neck.
Keep a slight, fixed lean; don't rock your torso.

Common mistakes

Leaning way back to move more weight: it becomes a momentum-driven row.
Pulling with your biceps: your elbows point at the floor and your hands just hold on.
Not letting the bar go all the way up: the stretch at the top is part of the lat work.

Sets and reps

3-4 sets of 8-12 reps leaving 1-2 in reserve, with 90 seconds of rest. Use it as your main vertical pull or after pull-ups.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the lat pulldown.

Close-grip pulldown
Hands close: more range and more arm work.
Cable Machine · Intermediate
How to do it
1. Sit at a lat pulldown machine and secure your thighs under the pad.
2. Grip the close-grip handle with palms facing each other.
3. Pull the handle down to your upper chest.
4. Squeeze your lats at the bottom.
5. Return under control and repeat.
Primary
Lats
Secondary
Biceps, Brachialis, Rear Delts, Rhomboids
Reverse-grip pulldown
Palms toward you: more biceps, like a chin-up.
Cable Machine · Intermediate
How to do it
1. Attach a straight bar to a lat pulldown machine.
2. Grip the bar with an underhand grip, shoulder-width apart.
3. Sit and secure your thighs under the pad.
4. Pull the bar down to your upper chest.
5. Squeeze your lats and biceps at the bottom.
6. Return the bar to the starting position with control.
Primary
Biceps, Lats
Secondary
Rear Delts, Rhomboids
V-bar pulldown
A narrow neutral grip that's comfortable with a long range.
Lat Pulldown Machine · Beginner
How to do it
1. Attach a V-bar (double-D handle) to a lat pulldown cable.
2. Sit with the thighs secured under the pad and grip the handle, palms facing each other.
3. Begin with the arms fully extended overhead.
4. Pull the handle down to the sternum by driving the elbows down and slightly back.
5. Squeeze the lats at the bottom, then return slowly under control.
Primary
Lats
Secondary
Biceps, Rhomboids, Traps
Single-arm pulldown
One side at a time to feel the lat better.
Cable Machine · Intermediate
How to do it
1. Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad.
2. Reach up and grasp the handle with one hand, arm fully extended.
3. Pull the handle down toward your shoulder, driving your elbow toward your hip.
4. Pause briefly at full contraction, then return to the starting position with control.
5. Complete all reps on one side before switching.
Primary
Lats
Secondary
Biceps, Rear Delts, Rhomboids
Behind-the-neck pulldown
Demands a lot of shoulder mobility and offers nothing the front version doesn't.
Lat Pulldown Machine · Advanced
How to do it
1. Sit at a lat pulldown station with thighs secured under the pad.
2. Grip the bar with a wide, overhand grip — wider than shoulder-width.
3. Keep the torso upright and tuck the chin slightly forward.
4. Pull the bar down behind the head until it touches the base of the neck.
5. Return under control to the full overhead stretch.
Primary
Lats
Secondary
Rear Delts, Rhomboids, Traps