Lat Pulldown
Use a cable machine to pull a bar or handle toward the upper chest while keeping the chest lifted. Lat pulldown trains the lats and upper back, with variations such as wide grip, parallel grip, MAG grip, and straight-arm pulldown.
Basic Info
- Primary Muscle Group
- Back
- Equipment
- Cable
- Tracking
- Weight and reps
- Also Known As
- Pulldown / Wide grip lat pulldown / MAG grip lat pulldown / Straight-arm pulldown
Variations
- Wide grip A wider grip that makes it easier to focus on back width.
- Parallel grip A neutral grip that can feel easier around the shoulders.
- MAG grip Use medium or close handles to adjust grip width and hand position.
- Straight-arm Keep the elbows nearly fixed to feel the lats through the pull.
How to Perform
- Keep your chest lifted and shoulders down.
- Pull the handle toward the upper chest with the elbows.
- Control the return without letting tension drop.
Form Tips
- Do not overarch the lower back.
- Keep the shoulders from rolling forward.
- Use a load you can control without swinging.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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