Lat Pulldown
- Beginner
- Gym
The lat pulldown pulls a cable bar down to your upper chest while you sit braced under thigh pads, working through a vertical pulling pattern. It trains the lats, upper back and biceps together as a compound pull, loaded on a stacked machine. Beginners use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Lats, Upper back, Biceps
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with your thighs under the pads, grip wider than shoulders.
- Start from a full stretch, arms extended overhead.
- Pull the bar to your upper chest, elbows down and back.
- Return slowly to the stretch.
Form cues
- Keep your torso still and avoid leaning back.
- Exhale as the weight comes down.
- Feel the pull between your shoulder blades.
Common mistakes
- Leaning back sharply to muscle the bar down. Sit tall and keep your torso mostly upright.
- Shoulders shrug up toward the ears. Drop your shoulders down before you pull.
- Bar stops short of the chest. Finish each rep by touching your chest.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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