Lat Pulldown
A seated cable exercise pulling a wide bar from overhead down to the upper chest. A staple for building the lats and a scalable alternative to pull-ups.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Traps (Trapezius)
- Biceps
- Brachialis
- Rear Delts
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a pulldown station with thighs secured under the pad. Grip the bar overhand slightly wider than the shoulders, arms straight overhead.
Lean back very slightly and lift the chest.
Pull the bar down toward the upper chest, driving the elbows down and back.
Squeeze the lats briefly at the bottom.
Return the bar overhead under control until the arms are straight.
Breathing: Exhale as you pull down, inhale as the bar rises.
Coaching tips
Elbows to back pockets
Chest up to meet the bar
Control the return
Common mistakes
Leaning far back and rowing the weight
Pulling the bar behind the neck
Using momentum from the torso
Letting the weight stack slam
Safety notes
Pull to the front of the body, not behind the neck.
Keep thighs anchored so you are not lifted off the seat.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.