FormTwin › Exercises › Lat Pulldown

What muscles does the Lat Pulldown work?

The lat pulldown builds a wide back by training the same vertical pull as the pull-up, with adjustable load that suits any level.

Primary muscles worked

Secondary muscles worked

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How to do the Lat Pulldown

  1. Grip the bar wider than shoulder-width and sit down.
  2. Set your chest tall and shoulders down.
  3. Pull the bar to your upper chest, elbows driving down.
  4. Squeeze your lats, then return under control to a full stretch.

Common mistakes

Variations

Close-grip pulldownNeutral-grip pulldownPull-up

Frequently asked questions

What muscles does the lat pulldown work?

The lat pulldown primarily works the latissimus dorsi, with the biceps, rhomboids and rear delts assisting. It's the machine equivalent of a pull-up and a great way to build back width.

Is the lat pulldown as good as pull-ups?

Pull-ups train more stabilisers and relative strength, but the pulldown lets you scale the load precisely and hit a full stretch. They're a great pairing — pulldowns to build up to pull-ups, then both.

Should I pull to the front or behind the neck?

To the front, every time. Behind-the-neck pulldowns stress the shoulders and offer no extra benefit for the lats.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.