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Back

Lat Pulldown

Pull down the bar to build a wider back. Perfect for hitting those lats hard.

A go-to move for a V-shaped back, the lat pulldown works your lats and upper back for strength and muscle growth.

See all variants of this movement→
How to doTips
Body Part
Back
Level
Beginner
,
Intermediate
Muscles
Lats
Modality
Compound
Direction
Pull
Equipment
Cable Machine
Goal
Hypertrophy

How to do:

  1. Sit on the pulldown machine and adjust the knee pad to keep you in place.
  2. Grab the bar with a wide grip, palms facing away.
  3. Pull the bar down to your chest, keeping your back straight.
  4. Slowly return the bar to the starting position.
  5. Repeat 8–12 reps per set.
  6. Perform 3-4 sets total.

Tips:

  • Keep your back straight and avoid leaning too far back.
  • Focus on engaging your lats, not your arms.
  • Control the movement for better muscle activation.
  • Use a full range of motion for maximum results.

Similar Exercises

MTS High Row
Pull Up
Chin-Up
Commando Pull-Up

Related Guides

Best Back Exercises for Width and Thickness (2026 Guide)
Lat Pulldown: Wide vs Close vs Neutral Grip — Which Builds the Best Lats?

This exercise in Workout Days

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