Back
Lat Pulldown
3 × 10–12 · Beginner · Cable
How to do it
- Sit with the thigh pad snug and grip the bar just outside shoulder-width.
- Lean back slightly and pull the bar down toward your upper chest.
- Think elbows down and in, not hands down and back.
- Let the bar rise slowly until your arms are straight, then repeat.
Coach tip: If you feel it mostly in your arms, lighten the load and pause briefly at your chest each rep.
About this exercise
A strong back is the engine of every pull — and the brace behind your heaviest lifts. This movement trains the muscles that pull your shoulder blades down and back, building the posture and upper-body strength that carry over to rows, deadlifts and pull-ups.
Primary muscles
Latissimus dorsi, rhomboids, trapezius
Also working
Biceps, rear deltoids, forearms, spinal erectors
Common mistakes
- Swinging or jerking the weight with momentum instead of muscle
- Shrugging the shoulders up instead of driving the elbows down and back
- Letting the lower back round as the weight gets heavy
Form & safety — Keep your spine neutral and your ribs down throughout. If you have to throw your whole body into a rep, the load is too heavy — drop it and own the full range of motion.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.