The Ultimate Lat Pulldown Guide: Are You Using It Correctly?

The lat pulldown should be in everyone’s arsenal if you want a bigger, stronger back and that “wider lats” look in a T-shirt. It’s popular for a reason, but it’s also one of the most butchered movements in the gym (usually via half reps, ego-weight, and a full body rock concert). This guide breaks down how to do lat pulldowns correctly, what they train, the biggest mistakes to avoid, and 10 lat pulldown variations you can rotate into your programming.

Quick Answer: Pull the bar down to your upper chest with your torso steady, lead with your elbows (down and slightly in), and finish by squeezing your lats. Use a full stretch at the top, control the eccentric, and rotate grips every 4 to 8 weeks to keep progress moving.

Medical note: If you have shoulder pain, numbness, or sharp pinching during pulldowns, stop and get evaluated by a qualified professional.

What Is A Lat Pulldown?

The lat pulldown is a compound pulling movement that trains the entire back, with a big emphasis on the latissimus dorsi (your lats). It’s one of the easiest ways to load vertical pulling patterns without needing to do bodyweight pull-ups.

That matters because vertical pulling options are limited. Rows dominate horizontal pulling, but for true vertical pulling you’re mostly looking at pull-ups/chin-ups and pulldown variations.

You perform it on the lat pulldown machine by pulling a bar or handle down toward your upper chest while your shoulder blades stay controlled. Done right, it builds back width, improves pulling strength, and carries over to pull-ups.

Lat Pulldown Muscles Worked

Lat pulldowns mainly target the latissimus dorsi, but multiple upper-back and arm muscles contribute. Think of it as “lats driving the movement” with the rest of the back stabilizing and the arms assisting at the elbow.

Latissimus Dorsi

The lats are the largest muscles of the upper body. They run from your mid-to-lower back and pelvis up to the upper arm (humerus). Their main jobs in pulldowns are shoulder adduction and shoulder extension.

Even though the lats are one muscle, lifters often talk about “upper” and “lower” lat emphasis. You can’t truly isolate a section, but you can bias tension by changing grip, elbow path, and torso angle.

• Upper lat bias: wider grips and more shoulder adduction
• Lower lat bias: closer or neutral grips with elbows driving down and slightly in (more shoulder extension)

Mixing in several pulldown angles and grips is a simple way to build more complete development. You can also round out your plan with these Lat Workouts.

Related: Best Latissimus Dorsi Exercises

Trapezius

Your traps (upper, middle, and lower) help control the scapulae. In pulldowns, they stabilize and coordinate shoulder blade movement so your lats can do their job.

Quick cue: set your shoulders “down and back” before you pull, then keep the shoulder blades controlled as the elbows travel down.

Related: Best Trapezius Exercises

Teres Major

Teres major assists the lats with shoulder extension and adduction. If you ever feel pulldowns in the back of the armpit area, this muscle is part of why.

Related: Best Teres Major Exercises

Posterior Deltoid

The rear delt assists in pulling and shoulder control, especially as you keep the upper arm tracking smoothly and avoid the “shrug and yank” pattern.

Related: Best Posterior Delt Dumbbell Exercises

Rhomboids

The rhomboids help retract and stabilize the shoulder blades. They do more work when pulldowns become more “row-like” (usually from leaning back too far).

Rotator Cuff Muscles

The rotator cuff stabilizes the shoulder joint during the pull. It’s not the prime mover here, but it is a key reason why clean technique matters.

Arms

Your elbow flexors assist throughout the pull and can take over if you go too heavy or cut range of motion.

• Biceps Brachii: Better known as the “biceps”, this is a two-headed muscle including the long head and short head and found on the front of the upper arm. The main functions of the biceps is flexion at the elbow and flexion and supination of the forearm.
• Brachialis: The brachialis is actually the body's primary elbow flexor providing more than 50% of flexion power. While it sits on the upper arm, it lays under the biceps.
• Brachioradialis: Found on the anterior of the forearm, the brachioradialis is the most superficial muscle on the radial side of the forearm. This muscle flexes the forearm at the elbow and helps with gripping the bar when doing lat pull downs.

How To Do A Lat Pulldown

To do a traditional lat pulldown follow these steps:

1. Set up a bar (straight bar or wide grip bar) on the cable pulley/lat pull down machine
2. Adjust the leg pads so that when seated the pads rest against the top of your legs to minimize any movement, locking you in place
3. Reach up to grab the bar with both hands using an overhand grip (palms facing away) with hands slightly wider than shoulder-width apart
4. Retract your shoulder blades and pull down through your elbows so the bar is lowering down in a straight line until the bar reaches your upper chest
5. Squeeze your lats at the bottom of the movement
6. Slowly return the bar to the starting position
7. Repeat for desired repetitions

Note: Don’t try to use your body’s momentum by rocking back as you pull down. This exercise should be done in a slow controlled manner.

Lat Pulldown Tips, Cues, and Common Mistakes

1) Earn the full range of motion

Start every rep from a controlled stretch at the top and finish at the upper chest. Half reps are usually just ego reps wearing a lat pulldown costume.

How To Fix: Let your arms fully extend at the top, keep your ribs down, then pull to the upper chest without leaning way back.

2) Keep your torso quiet

A small lean back can be fine, but if you are swinging, you are not training lats. You are training momentum.

How To Fix: Pick a load you can control for the entire set and pause briefly at the bottom.

3) Drive elbows down (and slightly in)

Most “I only feel this in my biceps” problems come from pulling with the hands instead of pulling with the elbows.

How To Fix: Think “elbows to hips” and keep wrists stacked (no aggressive wrist curl).

4) Rotate grips, but do not chase gimmicks

Different grips and attachments can shift emphasis and keep training fresh. Use them, but stay consistent long enough to progress load or reps.

How To Fix: Rotate your main pulldown grip every 1 to 2 mesocycles.

5) Do not let grip be your limiter

If your hands quit before your lats, your back work turns into forearm conditioning.

How To Fix: Use chalk, work on improving your grip strength or use wrist straps/wraps when needed.

6) Avoid behind-the-neck pulldowns (for most lifters)

Behind-the-neck pulldowns often force the shoulder into positions that can feel cranky, especially if your upper back mobility is limited. Most people get a better lat stimulus and a more shoulder-friendly path pulling to the upper chest.

Lat Pulldown Training Variables

Lat pulldowns are versatile because small changes can create a noticeably different feel. Use these knobs to fine-tune your back training.

Grip and forearm position

• Pronated (overhand): Often feels more “lat-focused” for many lifters.
• Supinated (underhand): Often increases biceps involvement and can feel great for lower-lat bias.
• Neutral: Usually strong and joint-friendly, and many lifters can move more load.

Grip width

Wide, shoulder-width, and close grips can all work. Research generally shows differences are often subtle for lats, while elbow flexors may change more with certain grips. The practical takeaway is simple: pick the grip you can control well, then rotate variations over time.

Body position

• Seated
• Standing
• Kneeling

Kneeling and standing options often reduce your ability to “cheat” and can make it easier to feel the lats, especially if you tend to swing in the seated version.

Attachments

• Straight bar
• V-bar
• D-handles (Single hand)
• Ropes

If you’re training at home, resistance bands can mimic the same pattern surprisingly well.

Top 10 Lat Pulldown Variations

The lat pull down is one of the most versatile back exercises that can be done. We put together 10 of the best lat pull down variations that will help you build an all-around beast of a back.

1. Wide Grip Lat Pulldown

The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats. This will help to increase the width at the top of the V taper.

The wide grip lat pulldown will be little more difficult to do compared with the regular lat pulldown, so remember to drop the weight a little and check your ego at the door.

How To:

• Get into position on the lat pulldown machine then reach up to grab the bar with an overhand grip with your hands wider than shoulder width apart. (Many gyms will have bars the taper down on the ends, this is where you should be gripping the bar.)
• Starting in a Y shape position, keep your back straight and chest up with your arms fully extended
• Draw your shoulder down and back together then start to pull do through your elbows until the bar reaches your upper chest and your elbows are at your sides
• Slowly return to starting position
• Repeat for desired reps

Note: Make sure to stay looking straight head throughout the movement while you minimize the rocking or leaning to assist with the lift.

2. Close Grip

Follow the same cues as a traditional lat pull down except for your hand placement which will be slightly narrower than shoulder-width apart.

Related: The Close Grip Lat Pulldown Exercise Guide

You can also go a little wider, as such...

3. V Bar Lat Pulldown

This version of the lat pull down uses a neutral grip which forces your elbows to be tucked while pulling down. This enhancement of shoulder extension translates to your lats having a greater capability of moving the weight.

You will be able to lift more weight when doing the V bar lat pulldown because more muscles will be activated. You’ll also be leaning back slightly while performing this lat pulldown variation, giving you more leverage to move more weight.

Overall, this is a great lat pull down variation that offers a full range of motion and activates the entire lats. Don’t miss this exercise that can help you to put on size and strength.

How To:

• Attach V-bar to the cable pulley then get into position
• Reach up with both hands to grab the V bar with a neutral grip
• Start with your arms fully extended then lean back slightly while pulling down through your elbows until your hands are at your upper chest
• Slowly return to starting position with arms fully extended
• Repeat for desired reps

Note: Don’t use rocking momentum to pull the bar down, focus on using your lats.

4. Kneeling Neutral Grip Lat Pulldown

The kneeling neutral grip lat pulldown is an awesome exercise to get a full stretch in the lats. This exercise can help you to build a wider back.

Even though the grip might be similar to the V-bar lat pulldown, in this variation your arms start out to your sides at a wider angle.

This starting position leads to the upper lats, teres major and lower traps to get major activation. We find that the body positioning of this exercise makes it easier to really focus on squeezing and contracting the lats.

How To:

• Set up the D-handles/stirrups at a height so when you’re kneeling your arms will be fully extended
• Get into position in the center of the cable machine then reach up and grab both handles using a neutral grip
• Keeping your core engaged, pull your elbows down and in towards your sides until your hands are close to your shoulders
• Squeeze your lats at the bottom of the movement then slowly return to starting position
• Repeat for desired reps

Note: Let your arms become fully extended before completing the next rep in order to get maximum stretch in the lats.

5. Reverse Grip Lat Pulldown

This lat pull down imitates a chin up as you will be gripping the bar with your palms facing you. Using this grip position, you will transfer more tension to your lower lats.

Besides just targeting your lats, this exercise will engage your biceps and middle back a bit more than a traditional lat pull down.

So, if you’re aiming for an exercise that will torch both the back and biceps at the same time then this is the one for you.

How To:

• Attach a bar to the cable pulley then get into seated position
• Reach up and grab the bar with both hands using an underhand grip at just narrower than shoulder width apart
• Start with your arms fully extended and your shoulder blades down and back
• Pull down through your elbows while keeping them tucked until they’re in line with your torso
• Slowly return to starting position
• Repeat for desired reps

Note: Keep your core engaged and don’t arch your back. Don’t wrap your thumbs around the bar if you feel like your biceps are doing most of the work.

6. One Arm Lat Pulldown

The single arm or one arm lat pulldown enables you to achieve balanced muscle and strength gains on both sides of your body.

This unilateral exercise will make it possible for you to work on the weaker lat so it catches up to the stronger side.

The offset nature of this exercise also engages the core more as it has to work harder to stabilize your body throughout the movement.

How To:

• Set up a D-handle/stirrup
• Get into position on the seat with your legs locked in place
• Reach up to grab the handle with one hand using a neutral grip while your inactive hand is on the knee pad to stabilize you
• Keeping your back straight and core tight, pull down through your elbow until your fist is at upper chest level, squeeze your lats at the bottom
• Slowly return to starting position where your arm is fully extended
• Repeat for desired reps
• Switch sides

Note: Keep your shoulders squared throughout the movement.

7. Cable Crossover Lat Pulldown

Besides looking bad-ass, the cable crossover lat pulldown is an excellent exercise to work the back. When doing this exercise form is everything, don’t go too heavy with this one.

This exercise will work the lower lats and the mid back really well. It’s a great exercise to help you get acquainted with your rhomboids. Make sure to squeeze at the bottom of the movement to get the most out of this motion.

How To:

• Set up the D-handles on the both cable towers around head level
• Reach up and across your body to grab each handle using a semi-neutral grip
• Standing in the center of the cables, start with your arms above your head with your wrists crossed, making an X shape
• Pull down and back through your elbows until your hands are by your shoulders and your elbows at your sides
• Squeeze your shoulder blades at the bottom of the movement holding for 1 -2 seconds
• Slowly reverse the motion back to starting position
• Repeat for desired reps

Note: You can also perform this exercise from your knees if you’re too tall or if you want to make it harder to cheat by using your body’s momentum.

8. Straight Arm Lat Pulldown

This exercise is also commonly referred to as the lat pushdown or pullover, regardless of what you call this exercise the same rings true; it is a great shoulder extension exercise to work the lats.

By performing this exercise properly, you will directly work on the lats while your shoulders, triceps and pecs will also be activated. This movement mimics a dumbbell pullover which will give you a complete range of motion.

The key here it to not try to go too heavy where your form will be jeopardized. You can do the straight arm lat pulldown with a bar attachment, rope attachment or with resistance bands.

How To:

• Attach a bar to the cable pulley higher than head height
• Reach up to grab the bar with both hands using an overhand grip at shoulder width apart
• Start with your arms fully extended and your hands at chin level
• With your elbows slightly bent (not moving) and shoulder blades depressed, slowly push down on the bar towards your upper thighs by contracting your lats
• Slowly return to starting position
• Repeat for desired reps

Note: Hone in on the mind-muscle connection of using your lats to push down the bar towards your hips.

Related: Cable Pullover Exercise Guide & Best Variations

Lat Pulldowns At Home

9. Resistance Band Lat Pulldown

Resistance band lat pulldowns are a perfect option for you to get this exercise done at home if you don’t have a cable machine.

All you need to do this exercise is a resistance band and a horizontal anchor like a pull up bar. Resistance bands are awesome for lat pulldowns because they place continuous tension on your muscles but result in less wear and tear on your joints.

How To:

• Anchor the band above your head
• Grab the band with both hands using a neutral grip (sit down or kneel if anchor point too low)
• Starting with your arms fully extended pulldown through your elbows until your hands are at your upper chest
• Slowly return to starting position
• Repeat for desired reps

Note: You can do this exercise standing, seated or kneeling just follow the same form cues from above.

10. Lat Pulldown with Towel

This might be the easiest at home lat pulldown that your can do. All you’ll need is a towel to do this lat pulldown. Because you won’t be using any external resistance with this exercise, you need to make sure you’re focusing on squeezing and contracting your lats the entire time.

You can do this exercise lying on your stomach, kneeling or standing up straight.

How To:

• Grab a towel that has a length longer than your shoulder width
• Get onto your knees then raise the towel over your head with your hands using an overhand grip just wider than shoulder-width apart
• Keeping your back straight and core engaged, squeeze the towel then pull down through your elbows until your hands are at your upper chest
• Hold briefly at the bottom while you squeeze your lats
• Lift your arms back to starting position
• Repeat for desired reps

Note: Keep tension on the towel the whole time by pulling your hands away from each other.

Best Sets, Reps & Load For Lat Pulldowns

For hypertrophy, most lifters thrive in the 8-15 rep range for lat pulldowns, using controlled form and full range of motion. You can go higher when you’re emphasizing time under tension and strict contractions.

For strength-focused work, you can live in the 6-10 rep range, but form has to stay clean.

A simple weekly target: include one pulldown variation at least twice a week for a total of 4-8 hard sets across the week, then layer in rows for complete back development.

Rotate variations every 1-2 mesocycles and use progressive overload by adding reps first, then load.

Benefits Of Lat Pulldowns

Lat pulldowns build back width, train vertical pulling strength, and let you accumulate high-quality volume with less skill demand than pull-ups. They also pair perfectly with rows to build a complete back.

• Easy to train hard: You can take sets near failure safely and consistently.
• Big muscle payoff: Lats are a huge contributor to the V-taper look and upper-body strength.
• Posture support: Stronger back muscles help counter a desk-bound posture.

LAT PULLDOWN FAQ

Which Lat Pulldown Is the Best?

If you had to pick one, the standard overhand pulldown to the upper chest is the best “default.” From there, rotate close-grip and neutral-grip options to keep progress rolling and address weak points.

Are Pullups Better Than Lat Pulldowns (Pullups vs Lat Pulldowns)?

They’re both great. Pull-ups are a strong test of relative strength and skill, while pulldowns are easier to load precisely and take close to failure for volume. Most lifters do best using both: pull-ups early in the workout (if you can) and pulldowns after to add volume and fully fatigue the lats.

Related: Pull Ups vs Chin Ups

Should You Do Lat Pulldowns?

Yes. Lat pulldowns are one of the most practical ways to train the lats hard, especially if pull-ups are not yet strong or consistent. They’re also a great option when you want higher volume with strict form.

Ladies, lat pulldowns are great for both genders, and they, in combination with several other best women's back exercises, can sculpt and tone your back muscles.

How Often Should You Do Lat Pulldowns?

Most people do well with 1-2 pulldown exposures per week. If back growth is a priority and recovery is solid, bump it to 2-3 exposures by rotating intensity and grip variations.

Can I Do Lat Pulldowns At Home?

Yes. Resistance bands are the easiest substitute. Anchor the band overhead and copy the same “elbows down, squeeze lats” pattern.

How To Incorporate Lat Pull Downs Into Your Workout

Put pulldowns on your back day or pull day. If you can do pull-ups, lead with them, then follow with pulldowns to add volume and finish the lats. Pair pulldowns with at least one row variation for a complete back session.

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Final Note

Lat pulldowns are simple, effective, and ridiculously easy to progress when you keep form strict. Rotate grips, control the negative, and let your elbows drive the movement. Whether you are chasing pull-up strength, back width, or both, pulldowns belong in the rotation.

Related:

• Best Lat Pulldown Alternatives
• Best Latissimus Dorsi Exercises

References

1. Andersen V, Fimland MS, Wiik E, Skoglund A, Saeterbakken AH. Effects of Grip Width on Muscle Strength and Activation in the Lat Pull-Down. Journal of Strength and Conditioning Research. 2014. DOI: 10.1097/JSC.0000000000000232
2. Lusk SJ, Hale BD, Russell DM. Grip width and forearm orientation effects on muscle activity during the lat pull-down. Journal of Strength and Conditioning Research. 2010;24(7):1895-1900.
3. Snyder BJ, Leech JR. Voluntary increase in latissimus dorsi activation during the lat pull-down following technique instruction. Journal of Strength and Conditioning Research. 2009.
4. Hewit JK. A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises. 2018.