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
How to do it
- Set the thigh pad snug so you cannot lift off the seat.
- Take a grip slightly wider than shoulder-width, palms forward.
- Sit tall, lean back no more than 15 degrees, and set the chest up.
- Pull the bar to the top of the chest by driving the elbows down and back.
- 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
| Goal | Prescription |
|---|---|
| Size | 4 sets of 8–12 reps, 90s rest |
| Pull-up progression | 4 sets of 6 heavy reps, then negatives on the bar |
| Volume | 3 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
Keep training
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