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Lats · Cable · Beginner

How to do Lat Pulldown

The lat pulldown is a seated cable pull from overhead to your upper chest. It trains the same muscles as a pull-up, mainly the lats with help from the biceps and upper back, but lets you set the load below bodyweight and add to it in small steps.

Lat Pulldown demonstration
Primary muscle
Lats
Also works
Biceps
Equipment
Cable
Level
Beginner
Category
Back

How to do Lat Pulldown, step by step

  1. Set the thigh pad so your legs are locked in snugly, then take the bar with an overhand grip a little wider than your shoulders.
  2. Sit down with your arms straight overhead, chest up and a slight lean back.
  3. Pull your elbows down and in until the bar reaches your upper chest, keeping your torso still rather than rocking back.
  4. Pause briefly, then let the bar rise under control until your arms are straight again.

Station taken, or training at home? Alternatives to Lat Pulldown →

Muscles worked

Lat Pulldown works your lats as the main mover, with help from your biceps.

Variations

Track Lat Pulldown in SPLYT

Lat Pulldown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

More with a cable

Every cable exercise → · The full exercise library →