Lat Pulldown

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Adjust the thigh pad to lock your legs in place and grab the bar just wider than shoulder width.
• Sit upright with your chest tall and pull your shoulder blades down and back.
• Pull the bar down toward your upper chest by driving your elbows down and back.
• Slowly return the bar to the starting position under control, allowing your lats to stretch fully.

Common mistakes

• Pulling the bar behind the neck, which places excessive stress on the shoulder joints.
• Leaning back excessively to use momentum and body weight to pull the weight down.
• Allowing the shoulders to shrug up toward the ears at the top of the movement.

Frequently asked questions

How wide should I grip the bar?

A grip slightly wider than shoulder width is optimal for targeting the latissimus dorsi while maintaining a safe range of motion.

Should I pull the bar down to my stomach?

No, pull the bar only to your upper chest. Pulling lower forces the shoulders to roll forward into a weak and injury-prone position.

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