How to do a Lat Pulldown
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Lat Pulldown
Workouts with Lat Pulldown
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.
- Attach a bar to the pull-down pulley and grip it shoulder-width apart with your palms facing forward.
- Sit upright on the seat positioning your knees underneath the adjustable pad.
- Brace your core to maintain a neutral spine.
- With your arms extended overhead, flex your elbows to your the backside of your ribcage leaning back slightly.
- 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.
- beginner8reps55lbs1 Rep Max70lbs
- intermediate8reps70lbs90lbs
- advanced8reps85lbs105lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Lat Pulldown
1. Dumbbell Row
100 mSCORESWAPPED 11,603 TIMESThis 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. Cable Row
99.9 mSCORESWAPPED 10,722 TIMESCable 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. Pull Up
93.2 mSCORESWAPPED 8,351 TIMESPull 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.
- Intermediate
- Back
- Pull Up Bar
4. V-Bar Pulldown
90.1 mSCORESWAPPED 7,684 TIMESThe 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.
- Intermediate
- Back
- Lat Pulldown
5. Hammerstrength High Row
91.6 mSCORESWAPPED 7,128 TIMESHammerstrength 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.
- Beginner
- Back
- Hammerstrength (Leverage) Machine (all forms)
6. Dumbbell Bent Over Row
94.5 mSCORESWAPPED 6,590 TIMESDumbbell 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. Machine Row
95.7 mSCORESWAPPED 5,956 TIMESLike 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.
- Beginner
- Back
- Row Machine
8. Single Arm Lat Pulldown
77.8 mSCORESWAPPED 5,696 TIMESThe 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.
- Beginner
- Back
- Lat Pulldown
9. Bent Over Barbell Row
97.2 mSCORESWAPPED 5,309 TIMESBent 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. Wide Grip Lat Pulldown
90.7 mSCORESWAPPED 4,628 TIMESTargets 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.
- Intermediate
- Back
- Lat Pulldown