BACK · COMPOUND
Lat Pulldown
A machine-assisted vertical pull that provides a scalable way to train the lats and upper back.
Primary musclesLats
Secondary musclesBiceps, Upper back
EquipmentCable machine, Lat pulldown bar
DifficultyBeginner · Vertical Pull
How to perform
- Set the thigh pad so your legs are secure and choose a comfortable grip.
- Brace your trunk and pull the bar toward the upper chest.
- Keep the torso controlled as the elbows travel downward.
- Return the bar slowly until the arms are extended without losing control.
Tips
- Think elbows down rather than pulling with the hands alone.
- Choose a load that allows a smooth stretch and contraction.
Common mistakes
- Pulling the bar behind the neck.
- Rocking aggressively to move the weight.
- Cutting off the controlled stretch.
Watch how to perform it
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