Exercise guide
Lat pulldown
Works your lats, with help from your biceps and rear delts. Cable machine. Beginner friendly.
Main muscleslats
Helpersbiceps and rear delts
EquipmentCable machine
LevelBeginner friendly
In your plan3 sets of 8-12 reps
Rest1 minute 30 seconds
How to do it
- Set the knee pad so your thighs are held down, and grip the bar just wider than your shoulders.
- Sit tall with your chest up and a slight lean back.
- Pull your elbows down towards your back pockets until the bar reaches your upper chest.
- Let the bar rise for 2 seconds until your arms are straight.
In the members’ area
The animated demo in slow motion, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the lat pulldown in a plan
built around you.
Free for 7 days. No card needed.
No card needed. 18+ only.