Lat pulldown
Lats . Back . Biceps
Pull the bar to the upper chest, elbows down and back.
Use in a programExercise profile
Best forMuscle growthStrengthGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentCable machine, Machine
Also worksLats, Biceps, Rhomboids
Recommended3-4 sets x 8-12 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A machine vertical pull that builds the lats with scalable load.
- Setup
- Set the thigh pad, grip the bar wider than shoulders.
- Common mistakes
- Leaning back too far or pulling behind the neck.
- Easier
- Lower the weight and focus on a full range.
- Harder
- Increase the load or pause at the bottom.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s