Lat Pulldown
A cable machine pull that trains the same muscles as a pull-up. Seated with your thighs braced, you pull a wide bar down to your upper chest.
Pull the bar down to your upper chest, driving your elbows down
Loading 3D viewer…
How to do it
- Sit facing the machine and set the thigh pads so they hold your legs snugly, with your feet flat on the floor.
- Stand up to grab the bar overhand, hands about one and a half to two times shoulder width, then sit back down with your arms straight.
- Lean back slightly from your hips, about 15°, and lift your chest. Keep this angle for the whole set.
- Pull the bar down to your upper chest by driving your elbows down and slightly back, keeping your forearms in line with the cable.
- Squeeze your shoulder blades down and together at the bottom, then let the bar rise under control until your arms are straight.
Common mistakes
- Leaning far back and rowing the bar down with body weight.
- Pulling the bar down behind the neck, which strains the shoulders and neck.
- Shrugging the shoulders up toward the ears instead of pulling them down.
- Letting the stack yank the arms up at the top instead of controlling the return.
- Pulling with the hands and biceps rather than driving the elbows down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 10–12 | 60–90 s |
| Strength | 3–4 | 6–8 | 2 min |
| Muscle size | 3–4 | 8–12 | 1–2 min |
Pulldowns are a good way to build the strength for pull-ups, since you can set the weight below your body weight. Pull to your upper chest rather than behind your neck, and let the bar rise all the way so your lats stretch at the top.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Close-grip pulldown: A V-handle with your palms facing each other, for a slightly longer pull.
- Underhand pulldown: Palms facing you, about shoulder-width apart. Brings the biceps in more.
- Straight-arm pulldown: Arms stay straight as you sweep the bar down to your thighs, working the lats without the biceps.
- Pull-up: The bodyweight version, hanging from a bar; the goal pulldowns build toward.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
- Progressive Overload: The Science of Getting Stronger →
How muscles adapt, heavy versus light loads, and how fast to add weight.
- Sore Muscles After a Workout: The Science of DOMS →
Why muscles ache a day or two after training, and what actually helps.
- Protein Intake Calculator →
Find how much protein you need a day to recover from training and build muscle.
Related exercises
Seated Cable Row
A seated cable pull for the middle of the back. With your feet braced and torso tall, you row a close-grip handle to your stomach.
View in 3D →Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
View in 3D →One-Arm Dumbbell Row
A single-arm back exercise braced on a bench. With your torso flat, you row a dumbbell from arm's length up beside your waist.
View in 3D →