How to do a Lat Pulldown

Authored by Fitbod

About Lat Pulldown

Sets Logged
7,123,592
Popularity Rank
1st
Difficulty
Beginner
Back Strength
100 mSCORE 1st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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 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.

Reps & Weight: How much to lift

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
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    50
    lbs
    65
    lbs
  • advanced
    8
    reps
    55
    lbs
    70
    lbs

Enter your stats to calculate your Reps & Weight