Back · Compound

Lat Pulldown

A cable vertical pull that builds lat width and is easy to scale.

MAIN MUSCLE
Lats
ALSO WORKS
Biceps, Upper back, Rear delts
EQUIPMENT
Lat pulldown machine
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with thighs under the pads and grip the bar slightly wider than shoulders.

  2. Lean back slightly with the chest up.

  3. Pull the bar to the upper chest, driving the elbows down.

  4. Return the bar slowly until the arms are straight.

COMMON MISTAKES

  • Swinging or kipping for extra reps; start each rep from a controlled, still position.
  • Pulling with the arms only; depress the shoulder blades first, then drive elbows down.
  • Short range of motion; reach full arm extension at the top of every rep.

TIPS

  • Think about pulling your elbows into your back pockets.

QUESTIONS

Which muscles does Lat Pulldown work?

The main muscle is Lats. It also works Biceps, Upper back, Rear delts.

How many reps should I do?

FORGE suggests 8-12 reps for Lat Pulldown. The app adjusts sets and reps to your goal and level.

What can I do instead of Lat Pulldown?

These train the same muscles: Pull-Up, Close-Grip Lat Pulldown, Single-Arm Cable Pulldown.