FVForever Varsity
Free plan

Pull · Cable machine

Lat pulldown: grip, form and sets

If pull-ups are still out of reach, the pulldown builds the exact same width — as long as the elbows, not the hands, do the pulling.

Muscles worked: Latissimus dorsi, Teres major, Biceps, Lower trapezius

Build a free plan with this lift All exercises

How to do it

  1. Set the thigh pad snug so you cannot lift off the seat.
  2. Take a grip slightly wider than shoulder-width, palms forward.
  3. Sit tall, lean back no more than 15 degrees, and set the chest up.
  4. Pull the bar to the top of the chest by driving the elbows down and back.
  5. Control the bar all the way up until the lats are fully stretched before the next rep.

Mistakes to avoid

  • Leaning back so far it becomes a row.
  • Pulling behind the neck, which stresses the shoulder for no extra benefit.
  • Letting the bar fly back up and skipping the stretch.

Sets and reps

GoalPrescription
Size4 sets of 8–12 reps, 90s rest
Pull-up progression4 sets of 6 heavy reps, then negatives on the bar
Volume3 sets of 15 with a one-second squeeze at the bottom

Swaps and alternatives

  • Pull-up — Same pattern, harder, better carryover.
  • Single-arm pulldown — More range and evens out sides.
  • Straight-arm pulldown — Lats only, no biceps involvement.

Common questions

What people ask about lat pulldown

This guide covers lat pulldown form, how to do lat pulldowns correctly, lat pulldown muscles worked, lat pulldown sets and reps for muscle growth, cable machine latissimus dorsi exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot lat pulldown into a four-week block.

Keep training