Lat pulldown
Also called: cable pulldown, wide-grip pulldown
Sit at the machine and pull the bar to your upper chest.
Squeeze: lats, upper back working.
Main: lats, upper back Also: biceps, rear shoulders
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no cable machine? Do Dumbbell pullover instead.
Home with bands: no cable machine? Do Band pulldown instead.
Bodyweight: no cable machine? Do Table row instead.
- Main muscles
- lats, upper back
- Equipment
- cable machine
- Level
- First day in a gym
- Pattern
- Pull
Key cues
- Thighs locked under the pads.
- Pull your elbows down toward your back pockets.
- Bar to your upper chest; don't lean far back.
How to do it
- Adjust the knee pad so your thighs are held down.
- Grip the bar a little wider than your shoulders.
- Pull it to your upper chest, leading with your elbows.
- Let it rise until your arms are straight.
Common mistakes
| Common mistake | Fix |
|---|---|
| Leaning back and swinging | Use less weight. Lean back only slightly. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Lat pulldown |
| Dumbbells only | Dumbbell pullover |
| Home with bands | Band pulldown |
| Bodyweight | Table row |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.