Lat Pulldown: How-to, Tips & More
The Lat Pulldown is a beginner compound exercise for your lats. You do it with lat pulldown machine. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Lat Pulldown
- Sit at the pulldown with your thighs under the pads.
- Grip the bar a little wider than your shoulders.
- Lean back slightly and pull the bar to your upper chest.
- Let it rise slowly until your arms are straight.
Lat Pulldown tips
- Drive your elbows down toward your hips.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Lat pulldown machine
Type
Compound
Lat Pulldown alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Frequently asked questions
What muscles does the Lat Pulldown work?
The Lat Pulldown mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Lat Pulldown good for beginners?
Yes. The Lat Pulldown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Lat Pulldown?
You need lat pulldown machine.
Add Lat Pulldown to your program
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