Lat Pulldown

Sit at a lat pulldown machine, gripping the wide bar with an overhand grip. Lean back slightly and pull the bar to your upper chest, squeezing your lats at the bottom. Return with control.

Pro Tips

• Pull to your chest, not behind your neck
• Focus on driving your elbows down and back
• Great alternative to pull-ups when bodyweight pulling is too difficult

Muscles worked

Primary: Latissimus dorsi — the broad muscle responsible for the “V-taper” of the back. The lat pulldown replicates the pull-up movement pattern (vertical pulling) with adjustable load, allowing progressive overload independent of bodyweight.

Supporting: Biceps brachii and brachialis (elbow flexion throughout the pull), teres major (assists the lat in adduction), rear deltoids (horizontal shoulder extension at the bottom of the pull), lower trapezius (scapular depression — important for initiating the pull correctly).

Common mistakes

Pulling behind the neck: This has fallen out of favour for good reason — pulling the bar behind the neck places the cervical spine in hyperflexion under load and applies significant stress to the shoulder capsule and AC joint. Always pull to the front, to the upper chest below the collarbone.

Not initiating with the lats: The pull should begin with scapular depression and retraction — pulling the shoulder blades down and together before the elbows bend. If the elbows lead and the shoulders shrug, the biceps and upper traps are doing the initiating work that the lats should do.

Sitting too upright: A slight backward lean (10–15 degrees from vertical) is appropriate and creates a slightly better lat pulling angle. An extreme backward lean (closer to 45 degrees) turns the pulldown into a partial row and reduces vertical pulling mechanics.

Using momentum: Rocking backward on the pull to generate momentum reduces the actual lat work. Each rep should be controlled — full arm extension at the top, controlled pull to the upper chest, controlled return.

Programming notes

The lat pulldown is the standard beginner vertical pull exercise and a common accessory for intermediate and advanced lifters who want to add pulling volume beyond pull-up capacity. It scales easily from very light (post-injury rehabilitation) to heavy (weighted equivalent of assisted pull-ups).

Typical programming: 3–4 sets of 8–15 repetitions. Wide-grip overhand is the standard. Neutral grip (if available) reduces shoulder stress and allows some lifters to achieve better lat engagement. Underhand (supinated) grip increases bicep contribution and is sometimes called a “reverse lat pulldown” — a useful variation when bicep involvement is a goal.

Frequently asked questions

Should I use a wide grip or close grip on the lat pulldown?

Wide overhand grip is the standard starting point and targets the lats through a full range of motion. A close neutral grip reduces internal shoulder rotation and is easier on the shoulder joint, making it a better option if you have any shoulder discomfort. Both grips train the same primary muscle — the lats — so you can rotate between them or choose based on what feels strongest and most comfortable for you.

How is the lat pulldown different from pull-ups?

Both are vertical pulling exercises that train the lats through essentially the same movement pattern. The key difference is that the lat pulldown lets you adjust the load independently of your bodyweight, making it more accessible for beginners and better for high-rep hypertrophy work. Pull-ups demand you move your full bodyweight and involve more core and stabiliser activation. Use lat pulldowns to build the base, then carry that strength into pull-ups.

Why can’t I feel my lats working — I just feel it in my arms?

This is a cue and technique issue, not a weakness problem. Two fixes work for most lifters: first, initiate every rep by depressing your shoulder blades downward before you bend your elbows — this pre-activates the lats and takes the biceps out of the driver’s seat. Second, think about driving your elbows toward your back pockets rather than pulling the bar down. If the problem persists, drop the weight and do slow, controlled reps while focusing on the lat stretch at the top of each rep.