Strength training
Lat Pulldown: Proper Form, Grip Width and Programming
Published October 20, 2026
The lat pulldown is a cable machine exercise where, seated with your thighs locked under pads, you pull a bar from overhead down to your upper chest; it builds the lats (the wide muscles of the back) and the biceps. Use a grip slightly wider than shoulders, lean back only a little, and pull your elbows down toward your back pockets.
Setup and form
- Adjust the thigh pad so your legs are locked in and you cannot lift off.
- Grip: overhand, 1.2-1.5× shoulder width.
- Sit tall, chest up, slight lean back (10-20°).
- Start the rep by pulling your shoulder blades down.
- Pull the bar to your upper chest, elbows driving down and slightly back.
- Return slowly until your arms are straight and you feel your lats stretch.
Grip options
| Grip | Emphasis | Notes |
|---|---|---|
| Wide overhand | Lats (outer back) | The classic |
| Medium overhand | Lats + upper back | Most comfortable for many |
| Close neutral (V-handle) | Lats + mid back | Shoulder-friendly |
| Underhand (supinated) | More biceps | Good for chin-up carryover |
An EMG analysis of pull-up variations found the lats, biceps and mid-back muscles all work hard, with the balance shifting with grip (Dickie et al., 2017). Use two different grips across the week.
Common mistakes
| Mistake | Fix |
|---|---|
| Leaning way back (turns into a row) | Max 20° lean |
| Pulling behind the neck | Pull to the front, upper chest |
| Arms doing all the work | Initiate with shoulder blades, think "elbows down" |
| Partial reps | Full stretch at the top, bar to chest |
| Too heavy, body swinging | Controlled 2-second return |
Sets and reps
| Goal | Sets × reps | Rest |
|---|---|---|
| Beginner | 3 × 10-12 | 90 s |
| Hypertrophy | 3-4 × 8-12 | 90 s-2 min |
| Strength toward pull-ups | 4 × 6-8 heavy | 2 min |
From pulldown to your first pull-up
| Weeks | Plan (2× per week) |
|---|---|
| 1-3 | Pulldown 4 × 8-10 + dead hang 3 × 20-30 s |
| 4-6 | Pulldown heavy 4 × 6 + negative pull-ups 3 × 3 (5-second lowering) |
| 7-8 | Band-assisted pull-ups 4 × 5 + pulldown 3 × 8 |
Retest a strict pull-up every 2-3 weeks. Full guide: pull-ups.
Sample back workout
Pull-ups or pulldown 4 × 8 · Barbell row 3 × 8 · Single-arm dumbbell row 3 × 10 · Face pulls 3 × 15 · Biceps curl 3 × 12. See back workout.