Pulling: back and biceps

Lat pulldown

Muscles worked: Lats · upper back · biceps

How to do it

1. Set up. Sit with thighs secured under the pads and feet planted. Grip the bar above you and keep your chest comfortably lifted.
2. Move. Draw the elbows down to bring the bar in front of your face towards your upper chest. Do not pull behind your neck.
3. Finish. Return the bar upwards under control without shrugging or swinging. Keep the selected load manageable.

Form cues

• Set the thigh pad so your legs are locked in snugly.
• Hold the bar a little wider than shoulder-width, palms facing away.
• Lean back slightly and lift your chest.
• Pull the bar down in front of your face to your upper chest, driving your elbows down.
• Let it rise slowly until your arms are straight.

Muscles worked

The lat pulldown mainly works your lats, the big muscles down the sides of your back, with your upper back, rear shoulders and biceps helping.

Which grip?

A grip just wider than your shoulders, palms facing away, is the standard lat pulldown. A close grip with your palms facing each other is the neutral-grip pulldown, which many people find kinder on their shoulders. Both work the same main muscles, so pick the one that feels smooth.

Easier and harder versions

Easier

• A lighter weight.
• A band pulldown at home, with the band anchored above you.

Harder

• More weight.
• A slow 3-second return.
• Move on to the assisted pull-up.

Common mistakes

• Pulling the bar behind your neck.
• Leaning right back and swinging.
• Letting the weight yank your arms up.
• Shrugging your shoulders up to your ears.

Where it appears in the member plans

The lat pulldown isn’t scheduled in any member plan. It’s listed as a swap: Beginner Reset, Fat-Loss Foundations and Strength Builder all schedule the neutral-grip pulldown, and you can use the lat pulldown in its place.

Lat pulldown questions