1 / 6Lat Pulldown
A machine version of the pull-up that you can load to your level. Great for building the back and working toward your first pull-up.
BackBiceps
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Back
- Also works
- Biceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Sit at the machine with your thighs under the pads.
- 2Grip the bar wider than shoulder width.
- 3Pull the bar down to your upper chest, leaning back slightly.
- 4Let the bar rise slowly until your arms are straight.
Common mistakes
- Leaning far back and swinging the weight
- Pulling the bar behind the neck
- Letting the bar fly up between reps
Tips
- Pull the bar to your upper chest
- Think of driving your elbows down into your back pockets
- Let it rise slowly until your arms are straight
Questions
Wide or close grip?
Both work the back. Wide grip feels more in the upper back; close grip lets you pull heavier and adds more arms.
Does it help with pull-ups?
Yes. It trains the same muscles, so getting stronger here makes your first pull-up much closer.
More Back exercises
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