Lat Pulldown
The Lat Pulldown primarily works the Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Biceps Brachii (Long Head), Teres Major, Teres Minor and stabilizer support from the Rectus Abdominis, Rhomboids. It is a cable compound exercise at beginner difficulty.
The Lat Pulldown is a beginner compound exercise performed with cable, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Biceps Brachii (Long Head), Teres Major, Teres Minor. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Seated cable pulling exercise with pronated grip pulling bar to chest.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Biceps Brachii (Long Head), Teres Major, Teres Minor |
Muscles Worked
The Latissimus Dorsi, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Teres Major, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Rhomboids act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper).
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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