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Lat Pulldown

Lat Pulldown trains 5 of the 18 muscle groups Full Coverage tracks: Lats 100%, Biceps 55%, Forearms 40%, Rear delts 30%, Mid-back / traps 20%.

Backbone movement Level: Beginner Cable machine Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Lat Pulldown - Start position
Start position
Lat Pulldown - Finish position
Finish position

How to do it

  1. Set the pad so it pins your thighs down, and pick a wide bar.
  2. Sit down and take an overhand grip well outside shoulder-width.
  3. Lean back about 20 degrees and lift your chest toward the bar.
  4. Pull your elbows down and back until the bar reaches your upper chest.
  5. Let it rise under control until your lats are fully stretched. Pull with your elbows, not your hands - think of your arms as hooks.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Pull-Ups, it loads Abs 15 points lower, Biceps 5 points lower, Forearms 5 points lower. It needs Cable machine where the other uses Pull-up bar. Compared with the Cable Bent-Over Row, it loads Mid-back / traps 75 points lower, Lats 55 points higher, Lower back / erectors 30 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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