Lat Pulldown
The lat pulldown is a vertical pull exercise that primarily trains the lats, with the biceps, rhomboids and rear delts assisting. Equipment: cables and machines. Suited to beginner lifters.
- Primary muscles
- Lats
- Secondary muscles
- biceps, rhomboids and rear delts
- Muscle group
- back
- Equipment
- cables and machines
- Movement pattern
- Vertical Pull
- Difficulty
- Beginner
- Also searched as
- lat pull down, pulldown, lat pulldowns
Complete lat pulldown guides
- Proper formLat Pulldown: Proper Form, Step by StepLearn lat pulldown proper form: setup, step-by-step execution, breathing, tempo, common mistakes and fixes, plus a short safety note and FAQ.
- Muscles workedLat Pulldown: Muscles Worked and Best AlternativesClear summary of which muscles lat pulldown trains, how to use it in programs, and 4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Lat Pulldown? Evidence-Based Ranges, Progression, and When to Add WeightClear, evidence-aware guidance for lat pulldown sets, reps, frequency and week-to-week progression by goal (strength, hypertrophy, endurance). Practical rules to add weight or reps.
- Common mistakesThe Most Common Lat Pulldown Mistakes (and How to Fix Them)Stop wasting reps: 6 common lat pulldown mistakes, why they happen, what you lose (or risk), and one concrete fix for each—clear, practical, no hype.
- At-home alternativesLat Pulldown Alternatives at Home (Minimal Equipment)Four practical lat pulldown alternatives you can do at home with bands, dumbbells, or bodyweight, what each preserves/loses versus the machine, and when to seek a gym.
Related exercises
Train the same muscles or the same movement pattern.
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