Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Biceps
Upper Back
Rear Delts
Highlighted muscles
How To Perform
- 1 Adjust the thigh pad to lock your legs in place.
- 2 Grip the bar slightly wider than shoulder-width, palms facing away.
- 3 Depress your shoulder blades, then pull the bar down toward your collarbone.
- 4 Return the bar under control until your arms are fully extended.
Form Cues
- ✓ Lean back slightly — about 10–15 degrees — to allow a more natural pulling angle.
- ✓ Drive your elbows down toward your hips, not your hands toward your shoulders.
- ✓ Keep the chest up throughout — this maximises lat engagement.
Common Mistakes
- ✗ Pulling the bar behind the neck — this stresses the cervical spine unnecessarily.
- ✗ Using too much momentum and leaning excessively.
- ✗ Not reaching full extension at the top of every rep.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Lat Pulldown, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Lat Pulldown should I do?
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Lat Pulldown target?
Lat Pulldown primarily targets the Lats. Secondary muscles include Biceps, Upper Back, Rear Delts.
Is Lat Pulldown good for beginners?
Lat Pulldown is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Lat Pulldown, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.