Lat Pulldown
Vertical pull on a high cable with a wide pronated grip, a staple for lats.
- Primary muscleBack
- EquipmentCable machine
- TypeCompound
- MovementVertical pull
- LevelBeginner
- Back
- Cable machine
How to do the Lat Pulldown
4 steps, in the order you do them.
- Grab the bar with an overhand grip wider than your shoulders and lock your thighs under the pads.
- With your chest up and a slight lean back, pull your shoulder blades down.
- Pull the bar to your upper chest, driving your elbows down.
- Return up with control until your arms are extended, without swinging your torso.
Muscles worked
Common Lat Pulldown mistakes
What goes wrong most often when you do the Lat Pulldown, and how to fix it.
You lean too far back and the pulldown turns into a row.
Lean your torso only slightly back and keep it fixed, with the bar traveling straight down to your upper chest.
You pull the bar down behind your neck.
Bring the bar in front, to your upper chest, with your neck still.
The thighs aren't locked in and your body rises with the bar.
Adjust the pads to press firmly on your thighs before the first rep.
Alternatives to the Lat Pulldown
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 18 of the 36 routines.
- Beginners3 × 8–12
- Experienced3 × 8–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 8–12 | 2:00 |
| Beginner Full Body 3 Days | Beginner | 3 × 8–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 8–12 | 2:00 |
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:30 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:15 |
| Glute specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
Rest between sets, in minutes. And 10 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Lat Pulldown
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
More back exercises
Loop Band Pull UpBack · Pull-up bar and resistance band
TRX Inverted RowBack · Bodyweight and other
Assisted Pull UpBack · Machine
Standing Single Arm Cable RowBack · Cable machine
Frequently asked questions
What muscles does the Lat Pulldown work?
The Lat Pulldown works mainly the back.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 2 minutes of rest. With more experience, 3 sets of 8 to 12 reps with 2 minutes of rest.
Which routines include the Lat Pulldown?
It appears in 18 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Full Body 3 Days, and Beginner Upper-Legs 4 Days.