Lat Pulldown
Learn how to do lat pulldown with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do lat pulldown
- Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
- Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
- Sit down and lean back slightly, keeping your chest up and your back straight.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do lat pulldown?
Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart. Sit down and lean back slightly, keeping your chest up and your back straight.
What muscles does lat pulldown work?
Lat Pulldown primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for lat pulldown?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of lat pulldown?
Related options include Close-Grip Front Lat Pulldown, Full-Range Lat Pulldown, Kneeling High Pulley Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related back exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing lat pulldown and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise