Lat Pulldown
Quick answer
The Lat Pulldown mainly works the lats, with help from the biceps. High-cable pull that works back width, a good alternative to pull-ups. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Adjust the thigh pad to lock your legs in place and grip the bar a little wider than your shoulders.
- Sit with your torso upright, slightly leaning back, arms straight.
- Pull the bar down to your upper chest, bringing your elbows down and back.
- Let the bar rise slowly until your arms are fully extended.
Muscles worked
MainSecondary
- Lats
- Biceps
Common mistakes
- Don't pull the bar behind your neck.
- Avoid leaning your whole torso back to help the movement.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Lat Pulldown work?
Mainly the lats. It also works the biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Lat Pulldown good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
