How to do a lat pulldown

The lat pulldown builds a wider, stronger back and is the best stepping stone to a first pull-up. Most of the skill is in starting the pull with your back instead of your arms.

Lat Pulldown Machine: start position — Start

Lat Pulldown Machine: finish position — Finish

Muscles worked

Main: Lats, Upper back. Helping: Biceps, Rear shoulders.

Set up

Set the thigh pad so it holds your legs down snugly with feet flat on the floor.
Stand up, take the bar with an overhand grip a little wider than your shoulders, and sit down.
Lean back very slightly and lift your chest.

One rep, step by step

Start by pulling your shoulders down away from your ears.
Pull the bar down to your upper chest, driving your elbows down toward your back pockets.
Pause for a second with your chest up to meet the bar.
Let the bar rise slowly until your arms are straight and you feel a stretch under your armpits.

What to think about

Think “elbows down”, not “hands down”.
Your hands are hooks — let your back do the pulling.
Chest proud, shoulders away from your ears.

Common mistakes

Swinging back to yank the weight down.
Pulling the bar behind your neck.
Letting the stack slam at the top.

Breathing

Breathe out as you pull down, breathe in as the bar goes back up.

Make it easier or harder

Easier: Resistance Band Lat Pulldown. Harder: Pull-Up.

Sets and reps to start with

These are the starting numbers Glowra gives each level for the lat pulldown machine. Pick a weight that makes the last two reps hard but still tidy.

Level	Sets	Reps	Rest	Effort
Beginner	2	10–12	1:30	7 out of 10
Intermediate	3	8–12	1:30	8 out of 10
Advanced	4	6–10	2:00	8 out of 10
Expert	5	4–8	2:30	9 out of 10

"Effort" is how hard the set feels: 7 means you could have done about three more reps, 9 means one more.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.