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Back · Cable
Lat Pulldown
How to do the Lat Pulldown with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Biceps, Forearms, Traps
How to do it
- Adjust the thigh pads on the machine so they sit snugly against your legs, securing you to the seat.
- Stand up to grasp the wide bar with a pronated grip outside shoulder-width, then sit down under the pads.
- Lean your torso back slightly (about 15 degrees) and brace your core.
- Pull the bar down smoothly to your upper chest by driving your elbows down and back.
- Squeeze your lat muscles forcefully when the bar reaches chest level.
- Slowly extend your arms back to the top position, allowing your shoulder blades to elevate slightly for a full stretch.
Coaching cues
- Pull with your elbows, not your hands
- Keep the chest proud
- Control the weight on the way up
Common mistakes
- Swinging the torso wildly to pull the weight down
- Pulling the bar behind the neck, which can cause shoulder impingement
- Using a grip that is too wide, reducing the range of motion
Equipment and setup
Lat pulldown machine, wide bar attachment
High cable pulley with a wide straight or slightly angled bar.
Also known as: Cable Pulldown, Front Pulldown
Track your Lat Pulldown in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
