How to Do Lat Pulldowns: Form, Muscles, and Tips
Master the lat pulldown with our expert guide. Learn proper form, avoid common mistakes, and build a stronger, wider back with this essential vertical pull.
How to Perform
- Adjust the thigh pad so your legs are locked firmly in place with your feet flat on the floor.
- Grasp the bar with an overhand grip slightly wider than shoulder-width apart.
- Sit down and allow the weight to stretch your lats while keeping your chest lifted and shoulders down.
- Pull the bar down toward your upper chest by driving your elbows toward your hips.
- Squeeze your shoulder blades together at the bottom of the movement without leaning back excessively.
- Control the weight as you slowly return the bar to the starting position until your arms are fully extended.
Common Mistakes
- Pulling the bar behind the neck which stresses the shoulder joints
- Using momentum or swinging the torso to move the weight
- Pulling the bar too low toward the stomach instead of the upper chest
- Allowing the shoulders to shrug up toward the ears during the ascent
Muscles Worked
Primary movers
- Latissimus Dorsi
Stabilizers
- Biceps Brachii
- Rhomboids
- Trapezius
- Posterior Deltoids
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Latissimus Dorsi · Back