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Lat pulldown
The lat pulldown pulls a bar down to your upper chest from a seat, training the lats with an adjustable load.
- Primary
- Lats
- Secondary
- Biceps
- Equipment
- Cable
- Type
- compound
Why it earns a spot
You can set the weight precisely and keep going when pull-ups run out, which makes it a reliable lat builder.
How to do it
- Adjust the thigh pad so your legs are locked in and grip the bar just outside shoulder width.
- Sit tall, lean back slightly, and set your shoulder blades down.
- Pull the bar to your upper chest, driving your elbows down and back.
- Squeeze your lats at the bottom, then let the bar rise slowly until your arms are straight.
- Do not let the weight stack drag your shoulders up at the top.
Common mistakes
- Leaning far back and rowing the bar to your stomach; stay near upright.
- Pulling behind the neck, which strains the shoulders for no benefit; pull to the front.
- Using your arms instead of your elbows; think elbows to your pockets.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 8-12 | 90 sec-2 min |
Add reps up to 12, then add a plate on the stack. Keep your torso angle consistent between sessions.
Swaps and alternatives
Fortis · free while in beta
Log every lat pulldown set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
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