How to do the Lat Pulldown
Sit with your thighs locked under the pads and grip the handles with your arms extended overhead. Start the pull by driving your elbows down and back toward your ribs — lead with the elbows rather than yanking with the hands — until the handles reach upper-chest height. Squeeze your lats, then return under control until your arms are nearly straight overhead again.
Common mistakes to avoid
- Pulling with the arms only. Think “drive the elbows down” so the lats work, not just the biceps.
- Leaning way back. A slight lean is fine; swinging the torso turns it into a row.
- Cutting the range short. Let your arms fully extend overhead each rep to train the stretch.
Tips and who it’s for
The pulldown builds the vertical-pulling strength behind a pull-up, so it’s the natural starting point for beginners working toward bodyweight pulls. Pair it with the assisted chin-up as you get stronger.
