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Lat pulldown

beginnercablecompound exercise
Lat pulldown: start of the movement
1 · start
Lat pulldown: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps

Correct technique

  1. 1Adjust the thigh pads and grab the bar slightly wider than your shoulders.
  2. 2Chest out, lean your torso back slightly.
  3. 3Pull the bar to your upper chest, elbows down and back.
  4. 4Slowly let the bar back up into a stretch.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Leaning far back and swinging the torso.
  • ✕Pulling down behind the neck.

Similar exercises

Pull-ups (overhand)
pull-up bar
Chin-ups (underhand)
pull-up bar
Negative pull-ups
pull-up bar
Band lat pulldown
resistance band
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