How to do the Lat Pulldown
- Secure your thighs under the pads and grip the bar slightly wider than shoulder width.
- Draw your elbows down and bring the bar toward your upper chest.
- Extend your arms overhead slowly while staying seated.
Common mistakes
- Pulling the bar behind your neck.
- Leaning far back to turn the pull into a row.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Neutral-Grip Lat Pulldown · Machine
- Assisted Pull-Up · Machine
- Resistance Band Lat Pulldown · Resistance bands
Frequently asked questions
What muscles does the Lat Pulldown work?
Primary muscle group: Back. Secondary muscles: biceps, forearms, lower traps.
How many reps should I do for the Lat Pulldown?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Lat Pulldown?
Compare the setup and equipment for these alternatives: Neutral-Grip Lat Pulldown, Assisted Pull-Up, Resistance Band Lat Pulldown.