The lat pulldown builds the latissimus dorsi — the large back muscles that create width and the coveted V-taper. It is the best machine alternative to the pull-up and lets you scale the load precisely.
Muscles worked
Primary: Latissimus dorsi.
Secondary: Biceps, Rhomboids, Lower trapezius.
Equipment: Cable machine · Difficulty: Beginner.
How to do the lat pulldown
- Sit at the pulldown station and secure your thighs under the pads. Grab the bar slightly wider than shoulder width.
- Sit tall, then lean back very slightly and pull your shoulder blades down and back.
- Drive your elbows down and toward your ribs, pulling the bar to your upper chest.
- Squeeze your lats at the bottom.
- Control the bar back up to a full stretch overhead. That is one rep.
Common mistakes to avoid
- Pulling the bar behind the neck — this strains the shoulders with little benefit. Pull to the upper chest instead.
- Using momentum by rocking the whole torso; keep the movement driven by the arms and back.
- Gripping so wide that the range of motion shrinks. A grip just outside shoulder width works for most people.
Track it automatically with Spotwell
Stop losing count mid-set. Spotwell's AI rep counter uses your iPhone camera to count lat pulldown reps automatically — no wearable required — and logs your sets so you can focus on form and progressive overload. See how AI rep counting works →