Lat Pulldown
The cable machine equivalent of the pull-up. Allows precise loading and is excellent for building lat width, especially for those who can't yet do pull-ups.
10-15
Reps
4
Sets
60s
Rest
Back
Primary
Target Muscles
BackBiceps
Equipment
CableMachine
How To Perform
1
Sit at the lat pulldown station and adjust the knee pad to lock your legs in place.
2
Grip the wide bar with an overhand grip, hands wider than shoulder-width.
3
Lean back slightly (about 15 degrees) and puff your chest up.
4
Pull the bar down to your upper chest by driving your elbows down and back.
5
Squeeze your lats and hold for a beat at the bottom.
6
Slowly extend your arms back up, feeling a stretch in your lats at the top.
7
Don't lean back excessively or use momentum to swing the weight down.
Pro Tips
- Don't pull behind the neck — it's hard on the shoulders
- Focus on pulling with your elbows, not your hands
- Avoid leaning back too far — this turns it into a row
- Try different grip widths and attachments (V-bar, neutral grip) for variety
Why You Should Do This
Builds lat width and the V-taper back
Adjustable weight makes it accessible for all levels
Great for learning the pull-up movement pattern
Allows drop sets and higher rep work easily
Less grip-limited than pull-ups, so you can focus on back contraction
Pairs Well With
Build a complete programme by combining with:
Seated Cable RowPull-UpsFace Pulls