Lat pulldown
A scalable vertical pull with the thighs secured.
- Muscle group: Back
- Equipment: Cable machine
- Difficulty: Beginner
Also known as: Lat pull-down, Nedtræk, Brede rygtræk
How to do it
- Adjust the thigh pad and grip the bar just wider than shoulders.
- Sit tall, brace and draw elbows down as the bar approaches the upper chest.
- Return slowly to a comfortable overhead reach.
Common mistakes
- Swinging backward to move more weight.
- Pulling the bar behind the neck.
Alternatives
Watch a video demonstration on YouTube
“How To: Lat Pulldown” by RAWR Strength (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- Hypertrophy 4-day split4 days a week
- Arms focus (gym)3 days a week
- Chest focus (gym)3 days a week
- Back focus (gym)3 days a week
- Legs focus (gym)3 days a week
- Full body 2-day (gym)2 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.