Lat pulldown
Primary muscles: Lats. Assisting muscles: Biceps, Middle back, Shoulders.
How to do it
- Sit at the lat pulldown machine with the wide bar attached to the top pulley and adjust the knee pad.
- Grab the bar with an overhand grip, at the width you want.
- Lean your torso slightly back, about 30°, with your chest out — the starting position.
- Breathe out and pull the bar toward your upper chest, driving your shoulders and arms down and back.
- Hold for a second, squeezing your shoulder blades.
- Breathe in and return to the starting position under control.
Key to the execution: Pull the bar toward your chest, not your stomach, and squeeze your shoulder blades at the end of the movement.
Common mistakes
- Pulling the bar with your forearms only, not your back.
- Swinging your torso for momentum.
- Not returning all the way, so the range of motion is short.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.