Exercises / Machine
How to do a lat pulldown
Builds the V-shape back. The step before pull-ups.
Setup
- Set the knee pad so your thighs are locked under it.
- Grab the bar a bit wider than your shoulders.
- Sit down holding the bar, arms straight.
How to do it
- Lean back just a little.
- Pull the bar down to your upper chest, elbows going down to your sides.
- Squeeze your shoulder blades together.
- Let the bar go up slowly until your arms are straight.
Common mistakes
- Pulling the bar behind your neck.
- Leaning way back and rowing it.
- Using only your arms.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 10–12 |
| Rest | 90 seconds |
| Starting weight | Start around 25–30 kg. |
| Muscles | Back, Biceps |
| Equipment | Machine |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the lat pulldown work?
The lat pulldown mainly works your back, biceps. Builds the V-shape back. The step before pull-ups.
How many reps should a beginner do?
Start with 3 sets of 10–12 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the lat pulldown?
Start around 25–30 kg.
What are the most common lat pulldown mistakes?
Pulling the bar behind your neck. Leaning way back and rowing it. Using only your arms. Fix them by slowing down and using a lighter weight first.
Can an app check my lat pulldown form?
Yes. Musclo's live form check watches your lat pulldown through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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