Lat Pulldown
Lat Pulldown is a strength - vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Biceps brachii, Rhomboids and middle trapezius
- Exercise type
- Strength - vertical pull
Exercise technique
- Seat
Set the thigh pad at a height that holds your thighs in place.
- Grip
Take an overhand grip slightly wider than your shoulders.
- Torso
Lift your chest slightly and adopt a small backward lean.
- Initiate
Direct your shoulders downward as you begin bending your elbows.
- Pull
Lower the bar in front of your face toward your upper chest.
- Return
As you extend your elbows, allow your shoulders to rotate upward with control.
- Rhythm
Exhale as you pull down and maintain your torso angle on the return.
Key technique points
- Do not pull the bar behind your neck.
- Keep your forearms aligned with the pull.
- Secure your thighs beneath the pad.
- Direct your elbows downward.
- Do not bend your wrists backward.
- Do not finish by striking your chest with the bar.
Common mistakes
Gripping too wide
Do not separate your hands so far that shoulder movement is restricted.
Swinging backward
Do not throw your torso backward to make the pull easier.
Reaching the neck forward
Do not move your head out of line with your chest to get beneath the bar.
Curling with the arms
Do not move your elbows forward and turn the movement into a biceps curl.
Cutting the return short
Do not begin the next repetition before allowing controlled arm extension.
Banging the load
Do not release the bar and let the weight-stack plates collide.
Frequently asked questions
Lat Pulldown: why is “Gripping too wide” a mistake?
Do not separate your hands so far that shoulder movement is restricted.
Lat Pulldown: why is “Swinging backward” a mistake?
Do not throw your torso backward to make the pull easier.
Lat Pulldown: why is “Reaching the neck forward” a mistake?
Do not move your head out of line with your chest to get beneath the bar.
Lat Pulldown: why is “Curling with the arms” a mistake?
Do not move your elbows forward and turn the movement into a biceps curl.
Lat Pulldown: why is “Cutting the return short” a mistake?
Do not begin the next repetition before allowing controlled arm extension.
Lat Pulldown: why is “Banging the load” a mistake?
Do not release the bar and let the weight-stack plates collide.
What should I focus on when doing Lat Pulldown?
Do not pull the bar behind your neck. Keep your forearms aligned with the pull. Secure your thighs beneath the pad. Direct your elbows downward. Do not bend your wrists backward. Do not finish by striking your chest with the bar.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.