Lat Pulldown
The lat pulldown mimics the pull-up but allows precise load control. It is the primary lat builder for lifters who cannot yet do pull-ups and a staple accessory for those who can.
How to Perform
Sit with thighs secured under the pad to prevent your body from lifting.
Grip the bar wider than shoulder-width with palms facing away.
Lean back slightly (10-15 degrees) and pull the bar to your upper chest.
Drive your elbows down and back — imagine putting your elbows in your back pockets.
Control the ascent and fully extend your arms at the top for a complete stretch.
Common Mistakes to Avoid
Leaning back too far and turning it into a rowing motion.
Pulling the bar behind the neck — this stresses the shoulder joint.
Using momentum by jerking your body backward.
Gripping too tightly with the hands instead of pulling with the elbows.
Muscle Activation
Variations
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