Lat Pulldown
Also known as: lat pull down, wide grip pulldown, cable pulldown
When pull-ups are too hard, too easy, or simply too fatiguing to accumulate volume with, the lat pulldown fills the gap. The cable stack lets you load the lats and upper back in precise increments and train close to failure without dropping off a bar. It is the primary vertical pull in most machine-based programs and the fastest route to a first pull-up.
How to do the lat pulldown, step by step
- Set the thigh pad snug against your legs so the weight cannot lift you off the seat.
- Grip the bar slightly wider than shoulder width, palms facing away.
- Sit tall, lean back a few degrees, and lift your chest toward the bar.
- Start the pull by drawing your shoulder blades down, then drive the elbows toward your hips.
- Bring the bar to the top of your chest, squeezing the lats for a beat.
- Let the bar rise under control for two to three seconds until your arms are fully stretched overhead.
Form cues that fix most reps
Think elbows to back pockets — the hands are just hooks.
Keep your chest proud and meet the bar with it rather than crunching down toward the weight.
Get a full stretch at the top of every rep; the lats grow from length, not just the squeeze.
Common mistakes (and the fix)
Lat Pulldown sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Day B3 × 8–12Upper / Lower
Upper A3 × 10–12PPL 6-day
Pull B3 × 10–12Essentials 2-day
Day 23 × 8–12
Lat Pulldown FAQ
What muscles does the lat pulldown work?
The lats are the target, with the mid-back, rear delts, biceps, and forearms assisting. A wider grip shortens the range and biases the outer lats; a closer, underhand grip lengthens the range and brings in more biceps.
How many sets and reps of lat pulldowns?
Do 3–4 sets of 8–12 reps with a full stretch at the top of each rep. Because the machine makes failure safe, taking the last set to near-failure works well.
Will lat pulldowns help me get a pull-up?
Yes — they are the closest loadable pattern to the pull-up. Work up to pulling something close to your bodyweight for reps while also practicing pull-up negatives, and the first strict rep tends to follow.
More upper back exercises
Track your lat pulldown progress.
Log sets in two taps, see last session's weights pre-filled, and watch your e1RM climb — free in your browser, works offline in the gym.