Lat Pulldown

Exercise / Back / Wing

Lat Pulldown

The lat pulldown is a pulling exercise that primarily targets the latissimus dorsi muscles (commonly known as “lats”) in your back. It involves pulling a cable bar or handle down towards your chest while seated on a machine specifically designed for this exercise. The lat pulldown is typically performed with a wide grip, but can also be done with a narrow grip or underhand grip to target different muscle groups in the back and arms. It is a popular exercise for building upper body strength and improving posture.

How to do:

Lat Pulldown

  • Start by attaching a wide handle bar to the cable.
  • Sit on the lat pulldown machine with your feet flat on the ground and your knees firmly pressed against the pad. Your thighs should be parallel to the ground.
  • Grab the bar with both hands, making sure your palms are facing away from you and your grip is wider than shoulder-width apart.
  • While keeping your back straight and your chest up, pull the bar down towards your chest by contracting your back muscles. Your elbows should point downwards and stay close to your body.
  • Pause for a second when the bar reaches your chest, and then slowly release it back up to the starting position, extending your arms fully.
  • Repeat for the desired number of reps.


  • Avoid using momentum to pull the bar down. Make sure you use controlled movements and focus on engaging your back muscles.
  • Keep your shoulders down and away from your ears throughout the exercise.
  • Exhale as you pull the bar down towards your chest, and inhale as you release it back up to the starting position.
  • Start with a lighter weight to ensure proper form and technique, and gradually increase the weight as you get stronger.

To incorporate lat pulldowns into your workout routine, aim to perform 3-4 sets of 8-12 reps with a weight that challenges you. Make sure to use proper form and technique, and consider adding lat pulldowns to your workout routine 2 times per week. Whether you’re a beginner or an experienced lifter, lat pulldowns can provide numerous benefits for your physical health and fitness goals.

Lat Pulldown: Benefits

  • Increased back and grip strength: The lat pulldown is a great exercise for building back strength, which can improve posture and reduce the risk of injury. Because the exercise requires a strong grip to hold onto the bar, lat pulldowns can help to improve overall grip strength.
  • Improved upper body aesthetics: Because the lats are a large muscle group, developing them through exercises like lat pulldowns can lead to a more sculpted and defined upper body. Also, Lat pulldowns can help you achieve a V-tapered back by targeting the lats, which are the large muscles that run down the sides of your back and give your upper body that “V” shape. When pulling the bar down, focus on squeezing your shoulder blades together at the bottom of the movement. This will help to engage your lats fully and give them a more pronounced appearance.

Lat Pulldown Muscles Worked

The lat pulldown primarily targets the lats, but it also engages other muscles in the upper back, such as the rhomboids and trapezius. In addition, the exercise can also help to strengthen the biceps and forearms.

Target - Latissimus Dorsi
Synergists - Levator Scapulae
Synergists - Infraspinatus
Synergists - Teres Minor
Synergists - Posterior Deltoid
Synergists - Trapezius
Synergists - Teres Major
Synergists - Rhomboids
Synergists - Biceps Brachii
Synergists - Brachioradialis
Synergists - Brachialis
Dynamic Stabilizers Triceps, Long Head
SEATED ROW MACHINE muscle worked