Kysero
Try for free

Lats · Beginner

Lat Pulldown

Vertical cable pull for the lats and upper back with a classic front-of-body path.

View instructionsAll exercises
Back to all exercises
Lat Pulldown demonstration

Exercise overview

Training details

LatsBackBicepsForearms

Equipment

Lat Pulldown Machine

Sets × reps

4 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit at the pulldown machine with your thighs secured under the pad.
  2. 02Hold the bar with a comfortable overhand grip and keep your chest lifted.
  3. 03Pull your shoulder blades down before bending your elbows.
  4. 04Pull the bar toward your upper chest in a controlled path.
  5. 05Return the bar slowly until your arms are extended again.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBand Heel-Seated Lat PulldownRelated variationClose Grip Lat PulldownHarder progressionAssisted Pull-Up MachineRelated variationReverse Grip Lat PulldownRelated variationSingle-Arm Lat PulldownRelated variationSliding Floor Pulldown on Towel

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell PulloverComparable substitute90 Degree Iso Chin UpComparable substituteChest-Supported Dumbbell RowComparable substituteClose-Grip Pull-Up

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder