Available in most gyms, the lat pulldown machine is a staple for upper-body exercises, strengthening your arms, back, and core with one movement. However, lat pulldown exercises are often done incorrectly, so many people in gyms aren’t getting the full benefits of this versatile machine.
Let’s go back to the basics of how to use a lat pulldown machine — from proper form to grip variations to help you get more from your strength routine.
We’ll cover:
- How to use lat pulldown machine
- Proper lat pulldown machine form
- The muscles worked by lat pulldowns
- Grip variations to strengthen specific muscles
- How to add the lat pulldown machine to your strength training routine
Which muscles do lat pulldowns work?
As its name suggests, the lat pulldown machine primarily works the latissimus dorsi muscles, or lats, which are the wing-like muscles in the middle of the back. Lat pulldowns also work the core and several other back and arm muscles, including:
- Pectorals
- Traps
- Biceps
- Triceps
- Rear delts
- Rhomboids
The benefits of lat pulldowns
In addition to building strength in your back, arm, and shoulder muscles, lat pulldowns help:
- Improve posture
- Decrease risk of back and shoulder injury
- Build strength to work up to more challenging exercises like pull-ups
Is a lat pulldown the same as a pull-up?
While lat pulldowns and pull-ups do work some of the same upper-body muscles — like the lats, traps, and biceps — the exercises vary in technique and difficulty. With lat pulldowns, you have more control over the amount of weight you’re moving, while pull-ups are bodyweight exercises.
Pull-ups also require you to engage more muscles to maintain stability compared to a lat pulldown. That’s why many people prefer to strengthen their upper-body and back muscles with lat pulldown exercises before moving on to the pull-up, which requires more strength to master.
Related: Get to Your First Pull-Up
Choosing the right weight for your lat pulldown exercises
Choose a weight that challenges you but allows you to complete all sets and repetitions without sacrificing proper lat pulldown form. We suggest starting light and working your way up. In most gyms, you can adjust the weight using the pins on the plates of the lat pulldown machine.
How to do a lat pulldown the right way
Before you get started, adjust the seat height so your feet are flat on the floor when you sit on the bench.
If your gym’s lat pulldown machine has thigh pads, press them down into a position that’s firm but not uncomfortable or tight to keep your lower body quiet during the movement. You’ll need enough room to stand up and grab the bar. Make sure your feet are shoulder-width apart and planted firmly on the ground.
With your setup complete, here’s how to do a lat pulldown:
- Grasp the bar with both hands about shoulder-width apart.
- With the bar in your hands, slowly sit down on the bench and inch your body into position, with your knees at a 90-degree angle and feet flat on the floor.
- Slowly pull the bar to chest level, squeezing your shoulder blades and lats together. Keep your chin and chest out, neck straight and relaxed, and elbows back.
- With control, return the bar to the starting position.
How many sets and repetitions of lat pulldowns should you do?
The recommended numbers of sets and repetitions varies depending on your fitness goals.
- To build stability and muscular endurance: Aim for 2–3 sets of 12–20 reps with light weight.
- To increase muscle mass: Do 3–4 sets of 6–12 reps with moderately heavy weight.
- For strength gains: Aim for 3–5 sets of 2–5 reps with heavy weights.
How to avoid common lat pulldown mistakes
Try to avoid these common mistakes to maximize your results and minimize your risk of injury:
- Leaning back: Leaning back too far as you pull the bar down reduces the work required by your lats and could lead to back, shoulder, and neck injuries. If you’re leaning back, reduce your weight or adjust your form so you can pull the bar down with control, keeping your torso stationary.
- Releasing too quickly: It can be tempting to let the bar return to the starting position quickly, but slowly bringing the bar back up helps maximize your results and prevent injuries.
- Under-mobilizing: Under-mobilizing means pulling the bar down to your forehead or chin instead of your chest, or not fully extending your arms when you release the bar. Make sure you’re using a full range of motion to engage your muscles and get the most from lat pulldown exercises.
Lat pulldown form: Grip variations for different muscles
If you already know how to do a lat pulldown and you’re looking for more challenging exercises, varying your grip on the lat pulldown bar can change which muscles are targeted. Try these grip variations on your gym’s lat pulldown machine.
Close lat pulldown grip
As the name implies, the close lat pulldown grip requires you to keep your hands close together on the bar and puts extra emphasis on your lats and other mid-back muscles.
Wide lat pulldown grip
With a wide lat pulldown grip, your hands are further apart on the bar than the traditional grip, working the upper part of your lats and back.
Reverse lat pulldown grip
For a reverse grip, grab the bar with an underhand grip. The reverse lat pulldown grip emphasizes your biceps, forearms, and chest muscles.
Neutral lat pulldown grip
The neutral lat pulldown grip requires a different grip attachment and puts your wrists in a neutral position. If you have joint pain or a wrist injury, a neutral grip may be the best lat pulldown grip for you. The neutral grip also works the lower trapezius and elbow flexor muscles.
How to incorporate the lat pulldown machine into your strength routine
Using the lat pulldown machine during every workout could lead to muscle fatigue and injury, so consider dividing your strength training days into a push-pull workout split, adding lat pulldowns to your gym routine on pull day.
Diet and muscle gain
If building a stronger back and lats is your goal, it’s important to support your strength training routine with a high-protein diet. Try one of these protein-packed recipes:
A final note on how to use lat pulldown machine
The lat pulldown machine is a staple for strengthening the lats, but with proper form, it can also be used to strengthen your entire back. It won’t just make you more muscular and toned — building back strength also prevents injury, increases your overall athletic performance, and makes everyday tasks easier. Lat pulldowns are a great addition to any strength training routine.
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