Lat Pulldown.

How to do it.

1. Step 01

   Sit at the lat pulldown machine and grasp the bar with a wide overhand grip.

2. Step 02

   Secure your knees under the pads and lean back slightly.

3. Step 03

   Pull the bar down towards your upper chest, squeezing your shoulder blades.

4. Step 04

   Focus on driving your elbows down and back.

5. Step 05

   Hold the contraction briefly at the bottom.

6. Step 06

   Slowly allow the bar to return to the starting position, feeling a stretch.

Pro cues.

• Avoid using momentum or swinging your body.

• Focus on initiating the pull with your lats, not your biceps.

• Keep your chest up and shoulders down throughout the movement.

Questions, answered.

What is the Lat Pulldown?

Compound exercise performed on a machine to strengthen the lats, promoting back width and thickness.

What muscles does the Lat Pulldown work?

The Lat Pulldown primarily works your lats. It also recruits your biceps and rear delts as secondary movers.

What equipment do I need for the Lat Pulldown?

You need a cable machine to perform the Lat Pulldown.

How many sets and reps should I do for the Lat Pulldown?

A typical prescription for the Lat Pulldown is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Lat Pulldown good for beginners?

Yes. The Lat Pulldown is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.