Lat Pulldown
Also known as: Pulldown, Machine Pulldown, Back Lat Pulldown, Lateral Pulldown
Muscles worked: Lats, Traps, Upper Back, Rear Delt, Biceps
How to do it
- 1
Sit at a lat pulldown machine and adjust the knee pad to fit snugly against your thighs.
- 2
Grab the bar with a wide grip, palms facing away from you.
- 3
Pull the bar down towards your chest, squeezing your shoulder blades together.
- 4
Slowly return the bar to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Lat Pulldown FAQ
What muscles does the Lat Pulldown work?
The Lat Pulldown primarily works the Lats, with the Traps, Upper Back, Rear Delt, Biceps assisting.
What are the best sets and reps for the Lat Pulldown?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Lat Pulldown?
There is no single number: a good Lat Pulldown depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Lat Pulldown in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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