Atlas record

Lat Pulldown

The Lat Pulldown is the exercise of sitting at a machine and pulling a bar down towards the chest from overhead. It targets the latissimus dorsi, the broadest muscle of the back, and is the most widely used step on the road to pull-up strength.

Primary muscles
  • Latissimus dorsi
Secondary muscles
  • Biceps
  • Mid-back muscles
  • Rear shoulder
Movement patternpull
LevelFoundational
EquipmentA lat pulldown machine
How to perform
  1. Adjust the seat and the thigh pad so that your thighs are held in place.
  2. Grip the bar a little wider than shoulder-width with your palms facing forwards, and sit down.
  3. Open your chest slightly and draw your shoulders down.
  4. Guide your elbows down and back to pull the bar towards your upper chest.
  5. Pause briefly at the bottom, where you squeeze the shoulder blades.
  6. Let the bar rise under control; do not let the weight lift you out of the seat.
BreathingBreathe out as you pull the bar down and in as you let it rise.
Common mistakes
  • Swinging the trunk back to throw the weight
  • Pulling the bar behind the neck
  • Keeping the shoulders up by the ears and pulling with the arms alone
  • Releasing the weight without control on the return
Easier variationReducing the weight, or practising assisted vertical pulls with a resistance band
Harder variationIncreasing the weight, slowing the tempo, or moving on to pull-up attempts
AlternativeResistance Band Row
CautionAnyone who experiences shoulder impingement should avoid a very wide grip and behind-the-neck pulling; if pain appears in the shoulder, narrow the range of movement, and consult a specialist if it persists.

Where vertical pulling fits

Row-type movements pull in the horizontal plane; the Lat Pulldown pulls in the vertical plane, and the two directions together give the back balanced development. Vertical pulling in particular lets the latissimus dorsi work through a long range of movement. Because the weight on a machine can be adjusted precisely, the exercise stays accessible at every level.

Starting the pull from the back

The most common problem is doing the whole movement with the arms. Dropping the shoulders and gathering the shoulder blades slightly before you begin brings the back muscles into play; the arms carry the work, they do not own it. Pulling the bar towards the upper chest with the trunk leaning slightly back, and letting the weight extend the arms under control on the way up, sets the right rhythm.

A bridge to the pull-up

Being able to do clean repetitions with loads approaching your own bodyweight is a sensible measure of readiness to attempt pull-ups. For those training at home, the Resistance Band Row and assisted pulls with a band hung over a doorway bar offer a similar pattern.

Related terms: Dumbbell Row, Resistance Band Row, Latissimus Dorsi, Biceps

From the same atlas

First published: 2026-08-12Last reviewed: 2026-08-12Editorial status: working editionReport an error