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How to do it
- Attach a wide bar to the high pulley and set the thigh pad snug.
- Sit down and take the bar with palms forward, hands outside your shoulders.
- Sit tall with a slight backward lean and your arms fully extended.
- Pull your shoulder blades down before you bend your elbows.
- Draw the bar to your upper chest and pause with the lats contracted.
- Let the bar rise slowly to full arm extension and repeat.
Common mistakes
- Leaning far back and turning the pulldown into a row, which shifts load off the lats.
- Shrugging the shoulders up at the start, so the traps take over before the lats engage.
- Letting the bar snap back to the top, which skips the loaded stretch.
- Pulling the bar behind the neck, which forces end-range shoulder rotation for no extra lat work.
Muscles worked
- Primary
- Lats
- Secondary
- AbsBicepsFront DeltsTraps
Same movement, other equipment
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Good to know
- What muscles does the Lat Pulldown work?
- Mainly the lats. It also works the abs, biceps, front delts and traps.
- What equipment do you need for the Lat Pulldown?
- It uses a cable machine. Without it, the Backpack Row and the Band Assisted Pull-Up train the same muscles the same way.
- Is the Lat Pulldown good for beginners?
- GymVim rates it beginner.