Lat Pulldown

The accessible vertical pull — builds back width with adjustable resistance, perfect for beginners and advanced lifters alike

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Biceps, Rear Delts
Equipment	Cable Machine
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so knee pad sits comfortably on thighs
   • Thighs secured under pad to prevent lifting off seat
2. Knee pad: Tight enough to keep you anchored, not crushing
3. Attachment: Wide bar for standard, close grip or V-bar for variations
4. Grip: Overhand grip, hands wider than shoulder-width
5. Posture: Sit upright, chest up, slight lean back (10-15°)

Equipment Setup

Equipment	Setting	Notes
Seat height	Mid-thigh under pad	Prevents rising off seat
Weight stack	Start conservative	You'll use less than you think
Handle/bar	Wide straight bar	Standard; V-bar for neutral grip
Knee pad	Snug but not crushing	Anchors you down

Setup Cue

"Chest up, shoulders back, slight lean back — locked in and ready"

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🔄 Execution

The Movement

⬆️ Starting Position

What's happening: Arms extended, lats stretched

1. Arms fully extended overhead, holding the bar
2. Slight lean back from hips (not excessive)
3. Chest up and proud
4. Breathing: Deep breath before pulling

Feel: Stretch in lats, weight pulling upward on arms

🔥 Scapula Engagement

What's happening: First movement is shoulder blade depression

1. "Pull shoulder blades down and back"
2. Depressing the scapula before arm movement
3. This initiates lat engagement
4. Breathing: Hold breath during pull

Key: Don't skip this — it's what activates the lats properly

⬇️ Pulling Down

What's happening: Pulling the bar to upper chest

1. Pull elbows down and back toward your sides
2. Drive elbows toward the floor, not just back
3. Bring bar to upper chest (collarbone area)
4. Keep chest up, slight lean back maintained

Tempo: 1-2 seconds (controlled pull)

Feel: Lats contracting hard, back squeezing, biceps assisting

🔝 Bottom Position

What's happening: Peak contraction of lats

1. Bar at upper chest level
2. Shoulder blades fully retracted together
3. Elbows pointing down and slightly back
4. Brief pause (1 second) to squeeze

Breathing: Exhale at bottom or continue holding

⬆️ Returning

What's happening: Controlled resistance against the weight

1. Slowly extend arms back overhead
2. Maintain tension — don't let weight slam up
3. Keep slight lean back, chest up
4. Breathing: Inhale as you extend

Tempo: 2-3 seconds (controlled eccentric)

Feel: Lats stretching under tension, maintaining control

Key Cues

Primary Cues

• "Chest to the bar" — keeps torso in correct position
• "Elbows to floor" — emphasizes lat engagement over biceps
• "Shoulder blades down and back" — proper scapula movement

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s down, no pause, 2s up, no pause
Hypertrophy	2-1-3-0	2s down, 1s pause, 3s up, no pause
Control/Learning	2-2-3-0	2s down, 2s pause, 3s up (master the movement)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension and adduction — pulls bar down	█████████░ 88%
Upper Back	Scapular retraction — squeezes shoulder blades	████████░░ 78%

Secondary Muscles

Muscle	Action	Activation
Biceps	Elbow flexion — assists in pulling	██████░░░░ 65%
Rear Delts	Shoulder extension, scapular assistance	██████░░░░ 58%

Stabilizers

Muscle	Role
Forearms	Grip strength to hold the bar
Core	Maintains upright posture under load

Muscle Emphasis

Wide grip: Emphasizes outer lats and upper back width Close/underhand grip: Increases bicep and lower lat involvement Neutral grip: Most shoulder-friendly, balanced muscle activation

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling behind neck	Bar goes behind head	Shoulder impingement risk, less lat activation	Always pull to front of chest
Excessive lean back	Turning it into a row	Changes muscle emphasis, uses momentum	Keep lean to 10-15° max
Using momentum	Rocking back and forth	Less muscle tension, potential injury	Control the movement, reduce weight
Partial ROM	Not extending arms fully	Less lat stretch, less growth stimulus	Full extension at top every rep
No scapula engagement	All arm pulling	Misses lat activation	"Shoulders down first" cue

Most Common Error

Pulling behind the neck — this variation puts the shoulder in a compromised position and offers no advantages. Always pull to the front of your chest or upper sternum for safety and effectiveness.

Self-Check Checklist

• Seated firmly, thighs under pad
• Slight lean back (10-15°), chest up
• Pull to front of chest, not behind neck
• Full arm extension at top of each rep
• Shoulder blades engage first, then arms

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🔀 Variations

By Emphasis

Back Width

Variation	Change	Why
Wide Grip	Hands well outside shoulder-width	Emphasizes outer lats, V-taper
Overhand Grip	Pronated grip	Standard lat emphasis
Chest-High Pull	Pull to upper chest/collarbone	Maximum lat contraction

Back Thickness

Variation	Change	Why
Close Grip	Hands shoulder-width or closer	Emphasizes lower/middle lats
Underhand Grip	Supinated grip	More bicep, inner lat involvement
V-Bar Attachment	Neutral grip, close hands	Thick back, bicep engagement

Control & Isolation

Variation	Change	Why
Single-Arm	One arm at a time	Fix imbalances, focus
Pause Reps	2-3s hold at bottom	Eliminates momentum
Slow Eccentric	4-5s lowering	Maximum muscle damage for growth

Grip Variations

Grip Type	Hand Position	Primary Benefit
Wide Overhand	1.5x shoulder-width, palms down	Outer lats, width
Shoulder-Width Overhand	Shoulder-width, palms down	Balanced lat development
Close Underhand	Narrow, palms up	Biceps and lower lats
Neutral (V-Bar)	Parallel grip	Shoulder-friendly, thick back

Attachment Options

Attachment	Use Case
Wide straight bar	Standard lat pulldown
V-bar/close grip	Neutral grip, bicep emphasis
Rope	Increased ROM, external rotation
Single handle	Unilateral work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% max)	RIR
Strength	3-5	5-8	2-3 min	75-85%	1-2
Hypertrophy	3-4	8-15	90s-2 min	65-75%	2-3
Endurance	2-3	15-20+	60-90s	50-65%	3-4
Technique	3	10-12	90s	50-60%	4-5

Workout Placement

Program Type	Placement	Rationale
Back day	First or second	Primary vertical pull
Pull day	After deadlift or first	Major pulling movement
Upper body	Second pull exercise	After pull-ups if doing both
Full-body	Back exercise slot	Vertical pull component

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (higher intensity)

Progression Scheme

Progressive Overload

Lat pulldowns respond well to progressive overload. Add 5-10 lbs when you can complete all sets with 2 reps in reserve. Once you can pulldown your bodyweight for reps, transition to pull-ups.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Straight-Arm Pulldown	Learning lat engagement
High Cable Row	Limited shoulder mobility
Band Lat Pulldown	Home gym, mobility work

Progressions (Harder)

Exercise	When Ready	Link
Assisted Pull-Up	Can pulldown bodyweight for 8+ reps
Pull-Up	Ready for bodyweight vertical pull
Weighted Pull-Up	Master of pull-ups

Alternatives (Same Goal, Different Movement)

Bodyweight

Alternative	Benefit
Pull-Up	Functional, strength emphasis
Chin-Up	More bicep involvement
Inverted Row	Horizontal pull alternative

Machine-Based

Alternative	Difference
Assisted Pull-Up Machine	Reduces bodyweight for pull-up movement
Hammer Strength Row	Plate-loaded horizontal pull

Unilateral

Alternative	Benefit
Single-Arm Lat Pulldown	Fix imbalances
One-Arm Dumbbell Row	Horizontal unilateral pull

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead pulling stress	Use neutral grip, reduce ROM
Lower back pain	Hyperextension if excessive lean	Minimize lean back, engage core
Elbow tendinitis	Repetitive pulling	Reduce volume, use neutral grip
Rotator cuff issues	Shoulder strain	Lighter weight, controlled tempo

Stop Immediately If

• Sharp pain in shoulder or elbow
• Popping or grinding in shoulder joint
• Numbness or tingling in arms
• Lower back pain from excessive arching

Injury Prevention

Strategy	Implementation
Proper setup	Ensure knee pad is secure, seat height correct
Warm-up	Band pull-aparts, arm circles, light sets
Controlled tempo	No jerking or momentum
Full ROM	Complete arm extension at top

Common Setup Errors

1. Seat too high/low: Makes it hard to stay anchored or limits ROM
2. Knee pad too loose: You'll lift off the seat at heavy weights
3. Starting too heavy: Form breaks down, shoulders compensate

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	Full overhead flexion to neutral	🟡 Moderate
Elbow	Flexion/Extension	0-140° flexion	🟢 Low
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Neutral grip	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Can reach arms straight overhead	Shoulder mobility drills, wall slides
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular mobility work
Thoracic	Adequate extension	Can sit upright with chest up	Foam rolling, extension exercises

Joint Health Note

Lat pulldowns are generally joint-friendly when performed correctly. If shoulder pain occurs, switch to a neutral grip (V-bar) or reduce the range of motion slightly. Never pull behind the neck.

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❓ Common Questions

Should I pull the bar behind my neck or to my chest?

Always pull to the front of your chest (collarbone area). Behind-the-neck pulldowns put your shoulder in a compromised position with increased impingement risk and offer no additional benefits. Front pulldowns are safer and more effective.

How much weight should I use compared to my bodyweight?

Most people can lat pulldown 70-90% of their bodyweight initially. As you get stronger, many can exceed bodyweight on the pulldown. Once you can pulldown your full bodyweight for 8-10 reps with good form, you're likely ready to attempt pull-ups.

Wide grip or close grip — which is better?

Wide grip emphasizes the outer lats (back width/V-taper). Close grip hits the lower and middle lats more (thickness) and involves more biceps. Include both in your training for complete back development.

Can lat pulldowns replace pull-ups?

Lat pulldowns are excellent, but pull-ups are superior if you can do them — they're a functional, bodyweight movement with greater core involvement. Use pulldowns as a progression tool toward pull-ups or as accessory work to add volume.

Should I lean back when I pull?

A slight lean back (10-15°) is fine and natural. However, excessive leaning turns the exercise into more of a row and uses momentum. Keep the lean minimal and consistent throughout the set.

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📚 Sources

Biomechanics & Muscle Activation:

• Signorile, J.F. et al. (2002). EMG Analysis of Lat Pulldown Variations — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Stronger by Science — Tier B

Technique:

• Renaissance Periodization — Tier B
• AthleanX Technique Analysis — Tier C

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For Mo

When to recommend this exercise:

• User cannot do pull-ups yet (building toward them)
• User wants adjustable resistance for back training
• User is a beginner learning vertical pulling patterns

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Seated Cable Row
• No access to cable machine → Suggest Inverted Row or Band Pulldown
• User can do pull-ups and wants maximum strength → Prioritize Pull-Ups

Key coaching cues to emphasize:

1. "Pull to your chest, never behind your neck"
2. "Shoulders down and back before arms bend"
3. "Slight lean back, chest up throughout"

Common issues to watch for in user feedback:

• "Not feeling lats" → Emphasize scapula engagement first, reduce weight
• "Lower back hurts" → Reduce lean back, engage core more
• "Shoulder pain" → Switch to neutral grip, check ROM

Programming guidance:

• Pair with: Horizontal push (bench press), row (horizontal pull for balance)
• Great for: Supersets with rows, drop sets for volume
• Typical frequency: 2x per week

Progression signals:

• Ready to progress to pull-ups: Can pulldown bodyweight for 8-10 reps
• Add weight when: Can complete all sets/reps with 2 RIR

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Last updated: December 2024