The lat pulldown exercise works the back muscles and is performed at a workstation with adjustable resistance, usually plates.

While seated, pull the hanging bar toward chin level and release it back up with control to complete one repetition. The lat pulldown can be done as part of an upper-body strength workout.

How to Do a Lat Pulldown

Sit comfortably on the pulldown seat with your feet flat on the floor. Check the height of the bar. You may need to adjust the bar height by shortening or lengthening the chain or cable that supports the bar or your seat height. Ask a certified personal trainer to help if necessary. 

The lat pulldown bar should be at a height so your outstretched arms can comfortably grasp the bar without having to stand up entirely, but you should also be able to extend your arms to achieve a full range of motion. If the lat pulldown station has a thigh pad, adjust it so your upper thighs are tucked under the pad. This will help you when you apply effort to the bar.

1. Grasp the bar with a wide, overhand, knuckles-up grip. Other positions and grips are possible but start with this standard position.
2. Pull the lat pulldown bar until it's approximately level with the chin. Exhale on the downward motion. While shifting slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward anymore without moving backward. Be sure to stop at that point and do not go lower.
3. Squeeze the shoulder blades together while maintaining square shoulders.
4. From the bottom position with the bar close to your chin, slowly return the lat pulldown bar to the starting position while controlling its gradual ascent. Don't let it crash into the weight plates.
5. Continue until you complete eight to 12 repetitions in a set. Rest, then continue to complete your program of sets.

Benefits of Lat Pulldowns

To ease everyday pulling movements like opening a door, starting a lawnmower, swimming, or even performing a pull-up, you must train your back and shoulders to help with proper posture. Having strong lats may even help relieve some kinds of back pain.

Muscles Worked During Lat Pulldowns

Lat pulldowns mainly target the latissimus dorsi, more commonly referred to as the "lats," which is a muscle just under the armpits that spreads across and down the back. Lat pulldowns also work the teres major, a muscle near the bottom of the shoulder blade.

By isolating back muscles with lat pulldowns, you can focus specifically on them without tiring out the biceps or triceps.

Other Variations of Lat Pulldowns

You can perform lat pulldowns in several ways to meet your skill level and goals.

Light Weights or Bands for Beginners

Beginners may want to start with light weights or a band to ensure they use the correct form during lat pulldowns. You can also try performing the exercise standing, with one leg forward as if walking.

Alternative Grips

Try wider, narrow, under- or overhand grips to target specific muscle groups. Using a mid-distance grip with forearms upright and hands about shoulder-width apart, work the biceps and middle back. A wider grip recruits more back muscles, and a close-grip pulldown emphasizes the forearm muscles.

Straight Arm Pulldown

The straight-arm pulldown, which requires keeping your elbows nearly fully extended the entire time (usually done standing), hits the muscles on the back of the upper arm, known as the triceps.

Reversing Your Grip

Reversing the grip to underhand with knuckles facing downward and palms up puts more work on the muscles on the front of your upper arm, known as the biceps.

Lat Pulldowns: Common Mistakes

Avoid these errors so you can get the most from lat pulldowns and prevent strain or injury.

Arching Your Back

Sit upright and keep your chest lifted as you pull the bar down. Maintaining a neutral spine can help protect your lower back from injury.

Using Your Forearms

Be sure your forearms are not doing the work of pulling the bar down—you want it to come from your back. Activate your lats by pulling down from your armpits.

Holding the Bar Too Wide

Grab the lat pulldown bar just outside your shoulders, but not too wide, especially if you're a beginner. Keep your elbows pointed down as you lower the bar and not out to the sides.

Pulling Down Too Far

Stop at the point where your elbows need to go backward to continue pulling the cable down. If your elbows go backward, it will put excessive stress on the shoulder joint. You should only lower the bar to your chin or just below.

Using Momentum

As with most weighted exercises, perform the lat pulldown slowly and with control. Doing it fast uses momentum and reduces the use of the targeted muscles.

Safety and Precautions

The lat pulldown behind the neck is not recommended for safety reasons, as the rotation of the shoulder joint and possible spine contact with the bar could lead to injuries.

If you have any wrist, elbow, or shoulder problems, talk to your doctor or physical therapist to see if the lat pulldown is appropriate. Stop the pulldown if you feel pain or too much stress on your shoulder joints.

The number of lat pulldown reps you do in one workout will depend on the weight used, your experience level, and strength.

Try Lat Pulldowns

Incorporate lat pulldowns and similar exercises into one of these popular workouts:

• Push-pull strength-training routine
• Total body tri-set strength workout
• Back and core strengthening routine