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Lat Pulldown

A machine-based vertical pull that trains the lats through a scalable, repeatable range.

BackCableVertical pull
GoLightWeight medialat-pulldown

Demonstration coming soon

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Primary

Latissimus dorsi

Secondary

BicepsTeres majorMid trapsRear delts

Equipment

Cable

Pattern

Vertical pull

Setup

  1. 01Adjust the thigh pad so the legs stay anchored.
  2. 02Grip the bar with the chosen width and sit tall.
  3. 03Lean back slightly while keeping ribs controlled.
  4. 04Set shoulders down before the first pull.

Execution

  1. 01Pull elbows down toward the sides.
  2. 02Bring the bar to the upper chest or collarbone area.
  3. 03Pause without leaning farther back.
  4. 04Return the bar overhead with control and full lat stretch.

Checkpoints

  • -Elbows lead the movement.
  • -Torso angle stays stable.
  • -Grip does not become the main limiter.
  • -The bar path stays in front of the body.

Common mistakes

  • -Pulling behind the neck.
  • -Swinging the torso to move more weight.
  • -Cutting the top stretch short.
  • -Shrugging into the ears before every rep.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps.
  • -A neutral or underhand grip can shift emphasis and improve comfort.
  • -Pulldowns are useful for building pull-up strength with more total volume.

Related exercises

Pull-Up

Bodyweight / Back

Chin-Up

Bodyweight / Back

Low-Pulley Seated Row

Cable / Back

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play