Lat Pulldown

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The lat pulldown is probably most well known for its ability to develop a wider back. While it can certainly do that (and do it well), it's also an incredibly versatile exercise for beginners and elite athletes alike. It's easy to adjust the weight, making it useful for beginners that need lower weights, or more advanced trainees that need to swap between several different weights. It can also be done with a variety of different handles to better suit your goals and comfort.

The Basics

The lat pulldown is classified as an upper body pull that primarily targets the lats and biceps. It is a vertical pull because the weight is pulled down in line with your torso. Since it uses multiple muscle groups and joints, it is considered a compound exercise.

The Basics

The lat pulldown is primarily used as a strength exercise. It is classified as a vertical upper pull movement. It is more generally classified as a upper pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Adjust the seat so that you'll have to support the weight at full extension
• Grab the bar with an overhand grip just outside shoulder width apart
• Lean back slightly and pull your shoulder blades down and back, bringing your chest up

Execution

• Pull the bar towards you, pulling your elbows down and hands to the top of your chest
• Pull your shoulder blades together
• Let the bar back up under control

Common Mistakes

Leaning Too Far Back

While leaning back a bit is good thing, leaning back too far turns the lat pulldown into a rowing motion which emphasizes different muscles. The lat pulldown is intended to be a vertical pull, so be sure to keep the pull in mostly in line with your torso.

Using Momentum

The lat pulldown is intended to be an upper body exercise. Using momentum from leaning back to start each rep turns it into a much more of a lower body hinge and takes the focus off of your back and arms. Be sure to keep your keep your torso angle consistent and move the weight with your back and arms.

Additional Info

Grip Width

How narrow or wide your grip is can change the mechanics of the lat pulldown significantly. A wider grip reduces how well your lats can pull, causing them to work harder as well as involving other muscles more. It can also put your shoulders in a more vulnerable position, so use caution when using a wider grip. A narrower grip puts your lats in a more advantageous position, allowing them pull more and increasing their range of motion.

Handle Choice

There are usually several different handles to choose from when performing a lat pulldown. The standard choice is a full length bar that is bent at the ends so any grip width can comfortably be used. Using double d handle is also common, as it allows for a narrow neutral grip to more comfortably do narrow grip lat pulldowns.

Pull Up Progression

If you're working towards your first pull up, the lat pulldown may be the best way to get there. It is virtually the same movement and strengthens most of the muscles used to do a pull up, but you can set it at a weight that allows you to train effectively.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.