Exercise library
Lat Pulldown
The lat pulldown builds the lats and a wider back using a cable machine, making it the go-to vertical pull before you can do chin-ups.
CableBackBeginner
- Equipment
- Cable
- Focus
- Back
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- LatsBicepsUpper back
How to do it
- 1Sit at the machine and set the thigh pad so your legs are anchored.
- 2Grab the bar slightly wider than shoulder width with an overhand grip.
- 3Sit tall, pull your shoulders down and lean back just slightly.
- 4Pull the bar down to your upper chest by driving your elbows down and back.
- 5Let the bar rise back up under control to a full stretch, then repeat.
Tips & tricks
- Lead with your elbows and think about pulling them toward your hips.
- Avoid leaning back too far or using momentum.
- Get a full stretch at the top without losing tension in your back.
Common mistakes
- Yanking the bar down with body swing.
- Pulling the bar behind your neck, which stresses the shoulders.
- Shrugging the shoulders up instead of pulling them down.
