Calisthenics
Lats
Biceps
Intermediate
Back to exercises
Gym
Lat Pulldown
A machine pull that mimics the pull-up with adjustable load. Perfect for building the lats and upper back — and for working toward your first pull-up.
Photo guide
Alblooshi Fit
Media metadata
Provider: Alblooshi Fit atlas photo guide
Thumbnail: Photo guide
Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.
Suggested use
Sets
3
Reps
10-12
Rest
1m 30s
Gym
Beginner
Hypertrophy
Strength
Pull
Muscles worked
Primary
Lats
Secondary
Biceps
Rhomboids
Rear delts
Forearms
Equipment
Lat pulldown machine
How to do it
- Set the thigh pad so your legs are snug and grab the bar slightly wider than shoulder width.
- Sit down with arms fully extended and lean back just a few degrees.
- Start the pull by drawing your shoulder blades down, then pull the bar to your upper chest.
- Drive your elbows down and slightly back, chest proud.
- Pause briefly with the bar near your collarbones.
- Control the bar back up until your arms are fully stretched overhead.
Common mistakes
- Swinging the torso back and using momentum instead of the lats.
- Pulling the bar behind the neck, which strains the shoulders for most people.
- Letting the shoulders shrug up at the top instead of staying set.
- Stopping short of a full stretch at the top of each rep.
Safety first
- Choose a weight that lets you pause at the chest without leaning back sharply.
- Keep the movement smooth — no jerking the stack.
Who should avoid or modify
- Recent shoulder injury or surgery — consult a licensed clinician first.
- Pain with overhead reaching — reduce the range or seek qualified assessment.
Breathing and tempo
Breathing: Exhale as you pull the bar down, inhale as you return it overhead.
Tempo: 1-1-2 — pull down in one second, pause, three-count stretch back up.
