Back
Lat Pulldown
The Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 28%, lats (lower) 18% and biceps (long head) 8%.
Also known as: cable pulldown, lat pull down, pulldown, wide grip lat pulldown
How to do it
- Set the thigh pad so the thighs are locked and attach a long lat bar to the high pulley.
- Grip the bar overhand, hands wider than the shoulders, and sit with a slight lean back.
- Pull the shoulders down first, keeping the chest high.
- Pull the bar to the upper chest, driving the elbows down and toward the sides.
- Let the bar rise slowly until the arms are fully straight.
Tips
- Keep the lean fixed at about 15 degrees for the whole set.
- Touch the bar to the collarbones, not the belly.
Common mistakes
- Rocking the torso back and forth to move the weight.
- Pulling the bar down to the stomach.
- Letting the elbows drift behind the body with the shoulders rolling forward.
Muscles worked by the Lat Pulldown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.
Lat Pulldown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lat Pulldown work?
Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.
Is the Lat Pulldown good for beginners?
Yes. The Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lat Pulldown?
For example the Band Lat Pulldown, Hammer Strength Pulldown and Machine Lat Pulldown. They train mostly the same muscles, some with different equipment.
How do you make the Lat Pulldown harder?
Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).
Sources
- Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.