Lat Pulldown being performed with proper form

How to do a Lat Pulldown

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
9,684,781
Popularity Rank
3rd
Difficulty
Beginner
Back Strength
100 mSCORE 1st
Equipment Required

Workouts with Lat Pulldown

    Target muscles worked

    Primary Muscles
    Back
    Secondary Muscles
    Shoulders, Biceps

    Instructions for Proper Form

    This compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.

    1. Attach a bar to the pull-down pulley and grip it shoulder-width apart with your palms facing forward.
    2. Sit upright on the seat positioning your knees underneath the adjustable pad.
    3. Brace your core to maintain a neutral spine.
    4. With your arms extended overhead, flex your elbows to your the backside of your ribcage leaning back slightly.
    5. Extend your arms back to the starting position.

    Common Form Mistakes

    • Bringing the Bar too Low

      It’s important to move through your full range of motion, however it’s very common to see people brining the bar far too low. Aim to pull the bar down between your chin and the top of your chest.

    • Under Recruiting Back

      Many back exercises will also recruit your shoulders and biceps, however it’s very common to see lifters over recruit these smaller muscle groups. Try shifting your mindset from bringing the bar to your chest or vice versa, and instead think of brining your elbows to your side. This mindset shift will help you better recruit your back with these movements.

    Weight & 1 Rep Max Calculator

    Average Lat Pulldown standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      55
      lbs
      1 Rep Max
      70
      lbs
    • intermediate
      8
      reps
      70
      lbs
      90
      lbs
    • advanced
      8
      reps
      85
      lbs
      105
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Lat Pulldown

    Filter By

    1. 1. Dumbbell Row

      Photo of Dumbbell Row being performed
      99.9 mSCORESWAPPED 14,173 TIMES

      This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

    2. 2. Cable Row

      Photo of Cable Row being performed
      99.8 mSCORESWAPPED 13,432 TIMES

      Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

    3. 3. Pull Up

      Photo of Pull Up being performed
      93.2 mSCORESWAPPED 10,462 TIMES

      Pull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.

    4. 4. V-Bar Pulldown

      Photo of V-Bar Pulldown being performed
      90 mSCORESWAPPED 9,220 TIMES

      The V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.

    5. 5. Hammerstrength High Row

      Photo of Hammerstrength High Row being performed
      91.5 mSCORESWAPPED 8,920 TIMES

      Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.

    6. 6. Dumbbell Bent Over Row

      Photo of Dumbbell Bent Over Row being performed
      94.4 mSCORESWAPPED 7,845 TIMES

      Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

    7. 7. Machine Row

      Photo of Machine Row being performed
      95.6 mSCORESWAPPED 6,714 TIMES

      Like other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.

    8. 8. Single Arm Lat Pulldown

      Photo of Single Arm Lat Pulldown being performed
      77.7 mSCORESWAPPED 6,510 TIMES

      The Single Arm Lat Pulldown is a unilateral compound exercise that isolates the latissimus dorsi while improving muscle imbalances and enhancing core stability. By pulling with one arm at a time, this exercise allows for a greater range of motion and a deeper stretch in the lats compared to the traditional lat pulldown. It also engages the core and obliques to a greater degree as they work to stabilize the body, making it a challenging yet effective variation.

    9. 9. Bent Over Barbell Row

      Photo of Bent Over Barbell Row being performed
      97.1 mSCORESWAPPED 6,408 TIMES

      Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

    10. 10. Wide Grip Lat Pulldown

      Photo of Wide Grip Lat Pulldown being performed
      90.6 mSCORESWAPPED 5,062 TIMES

      Targets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.