Exercise · back
Lat Pulldown
A scalable vertical pull, ideal for building lat width before mastering pull-ups.
Primary muscle
back
Equipment
machine
Difficulty
beginner
Sets and reps
3-4 sets of 10-12 reps
How to perform
- 1Grip the bar wider than shoulder width and sit with thighs secured.
- 2Lean back slightly and engage your shoulders.
- 3Pull the bar to your upper chest by driving elbows down.
- 4Control the bar back up to a full stretch.
Common mistakes
Pulling the bar behind the neck, which stresses the shoulders.
Leaning back too far and turning it into a row.
Using arms instead of leading with the elbows.
Muscles worked
Primary: back. This movement also recruits the arms as supporting muscles.