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Lat Pulldown
beginnerPull · Lats, biceps · Cable machine
A machine-based back exercise that's a great entry point before bodyweight pull-ups.
How to do it
- Sit with your thighs secured under the pad, grip the bar wider than shoulder-width.
- Lean back slightly and pull the bar down to your upper chest.
- Squeeze your shoulder blades together at the bottom.
- Let the bar rise under control back to full arm extension.
Coaching tips
- Lead with your elbows, not your hands.
- Avoid using momentum by swinging your torso.
- Focus on driving your elbows down and into your back pockets.
Common mistakes
- Pulling the bar behind the neck, which stresses the shoulders.
- Leaning back excessively to use body weight instead of back muscles.
- Using a grip so wide it limits range of motion.