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Lat Pulldown

A cable vertical pull that builds the lats with easily adjustable load — perfect for working toward your first pull-up.

Muscle activation

  • Lats50%
  • Biceps20%
  • Rhomboids10%
  • Forearms10%
  • Traps5%
  • Rear delts5%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Adjust the thigh pad so your legs are snugly locked in.

  2. 2. Mid-rep

    Drive the elbows down and back to bring the bar to your upper chest.

  3. 3. End of the movement

    Pause briefly with your chest up and lats squeezed.

  4. 4. Common mistake

    Leaning far back and rowing the weight down

Ways to do it

Vertical pull on 6 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Adjust the thigh pad so your legs are snugly locked in.
  2. 2Grip the bar overhand, slightly wider than shoulder width.
  3. 3Sit down with arms straight overhead and lean back just slightly, chest up.

Execution

  1. 1Pull your shoulder blades down to start the movement.
  2. 2Drive the elbows down and back to bring the bar to your upper chest.
  3. 3Pause briefly with your chest up and lats squeezed.
  4. 4Let the bar rise under control until your arms are straight and you feel a stretch in the lats.

Breathing

Breathe out as you pull down, breathe in as the bar returns.

Tempo

3-0-1-1 (eccentric-pause-concentric-pause)

Muscles worked

Primary

Lats

Secondary

Biceps, Rhomboids, Traps, Rear delts, Forearms

Key form cues

  • Chest up to meet the bar
  • Elbows down to your hips
  • Shoulders away from ears
  • Long stretch at the top

Common mistakes

  • Leaning far back and rowing the weight down

    Keep only a slight lean and stay still; lower the weight if you need momentum.

  • Pulling the bar behind the neck

    Pull to the front of your upper chest for a safer shoulder position.

  • Letting the stack yank your arms up

    Control the return and stop just before the plates touch.

Range of motion

From arms straight overhead with the lats stretched to the bar at the upper chest.

Variations

  • Easier

    Single-arm cable pulldown with lighter load

  • Harder

    Pull-up or weighted pull-up

  • At home

    Resistance band pulldown anchored overhead

  • Machine / cable

    Lat pulldown is the machine option — try a neutral-grip or plate-loaded version for variety

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