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Lat pulldown: how to do it with proper form

Works the lats. Equipment: Cable pulldown machine. Level: beginner.

Also called: lat pull down, lateral pulldown, pulldown exercise.

Lat pulldown, start position
Fig. 1 — Start
Lat pulldown, end position
Fig. 2 — End

Step by step

  1. 01Grip slightly wider than shoulders.
  2. 02Pull bar to upper chest, elbows down.
  3. 03Control it fully back up.

Common mistake

Leaning back to heave the weight.

Sets, reps and how often

Sets
1–3 sets
Reps
8–12 reps
Rest
1–2 minutes between sets
How often
2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Lat pulldown FAQ

What muscles does a lat pulldown work?
The lat pulldown mainly works the lats, with help from the biceps.
How many sets and reps of the lat pulldown should I do?
At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common lat pulldown mistake?
Leaning back to heave the weight.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.