Lat Pulldown
A machine-guided vertical pull that's a useful pull-up substitute or accessory for building back width.
Equipment: Cable machine
How to do it
- 1Sit at the machine with your thighs secured under the pad and grip the bar slightly wider than shoulder-width.
- 2Pull the bar down to your upper chest, driving your elbows down and back.
- 3Let the bar rise back up with control until your arms are fully extended.
Common mistakes
- Leaning back excessively and using body momentum instead of the lats to pull.
- Pulling the bar behind the neck, which is unnecessary and can strain the shoulders.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Lat Pulldown safe for beginners?
Yes. The Lat Pulldown is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Lat Pulldown work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have cable-machine for the Lat Pulldown?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.