How to do it
- Grip the bar slightly wider than shoulder width and lock your thighs under the pad.
- Lean back around 15 degrees, chest tall, and pull the bar to your upper chest.
- Let the bar rise back up slowly until your lats are fully stretched overhead.
Cues that matter
- Drive the elbows down towards your back pockets.
- Let the shoulder blades travel up at the top — the stretch is part of the rep.
Common mistakes
- Leaning way back and turning it into a row.
- Pulling behind the neck, which stresses the shoulders for no extra benefit.
Muscles worked
Primary
Also works
- Biceps
- Rear delts
- Mid traps
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Lat Pulldown in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the machine is taken, or a gym that does not have one.