Lat pulldown: How to Do It, Muscles Worked

Step by step

Sit tall, thighs under the pad, grip the bar wide.
Pull the bar to your upper chest, elbows down.
Let the bar rise slowly until your arms are straight.

What you should feel

A stretch and squeeze along the sides of your back; your neck and shoulders should not strain.

Common mistake

Leaning far back and yanking the bar; use less weight, stay tall and pull with your elbows.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats

Helps

Biceps Upper back Rear shoulders Forearms

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Towel row on a doorLats, Upper back

Pull-upLats, Upper back

Chin-upLats, Biceps

Dumbbell pulloverLats, Chest

Neutral-grip pull-upLats

Weighted pull-upLats

Questions

What muscles does the lat pulldown work?

Lat pulldown mainly works your lats. It also helps your biceps, upper back, rear shoulders, and forearms.

Can I do the lat pulldown at home?

Not easily, it needs this: cables. At home, try instead: towel row on a door, pull-up, and chin-up.

How many sets and reps of the lat pulldown?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Lat pulldown