The Ultimate Lat Pulldown Guide: Are You Using It Correctly?

The lat pulldown should be in everyone’s arsenal to build a bigger, stronger back with wide lats. It’s one of the most popular exercises there is, and for good reason. However, with its popularity comes a lot of mistakes and poor form. This article will be a deep dive on the lat pulldown and show you how you can utilize it to optimize your back training.  We’ll also give you 10 of the best lat pulldown variations that you should add to your workout programming.

What Is A Lat Pulldown?

The lat pulldown is a compound movement that hits the entire back but targets the lats. It’s a crucial exercise to improve back strength, pulling power and overall development of the back.

However, it’s more than just another exercise; it’s actually pretty unique. This is because it’s really one of two movements you can perform to improve vertical pulling power with the other being the pull-up (or chin-up).

Compare that to rows (horizontal pulling) which you have;

• Cable rows
• Dumbbell rows
• T-bar rows
• Landmine rows
• Barbell rows
• And so on…

In other words, it’s very important. 

Many people will compare it to the lat pull-down for good reason, it has similar mechanics. Further, studies show that the muscle activation can be similar between the two exercises.¹

You perform it on the lat pulldown machine using shoulder adduction to pull a resistance down to your chest. Therefore, even though it’s called the lat pulldown, it will train your entire back.

Lat Pulldown Muscles Worked

As you may have guessed, lat pulldowns mainly target the latissimus dorsi but there are a number of muscles that come into play when doing lat pulldowns. Here’s a basic breakdown of what’s going on.

Latissimus Dorsi

The lats are the largest, broadest and strongest muscle in the upper body. Starting at your upper back, the lats attachments run down your spine and stretch across the back to attach onto the humerus.

Even though the lats is a single muscle, in fitness circles you’ll often hear trainers refer to the upper, middle and lower lats. This is because different areas of the lats are activated more or less depending on the movement as described below:

1. Upper Lats: Movements that involve shoulder adduction. Wide grip lats pulldowns are great for targeting the upper lats.
2. Middle Lats: Movements that involves horizontal abduction of the shoulder. Rows are an excellent exercise to hit the middle lats.
3. Lower Lats: Movements that involve shoulder extension are essential for lower lat exercises. Lat pushdowns are perfect for hitting the lower lats.

It’s vital to use multiple exercises to fully work the lats as a whole as it’s so large. This is why the lat pulldown is so essential as it’s one of a couple vertical pulling exercises and also has numerous variations.

Make sure to mix in some of the lat pulldown variations to have a balanced approach to building the lats. You can also ensure you've got fully-developed lats with these Lat Workouts.

Related: Best Latissimus Dorsi Exercises

Trapezius

Often referred to as the traps, this triangular shaped muscle starts at the base of the skull and stretches down to the lower thoracic vertebrae and across to the scapula. 

Similar to the lats, the traps have several “areas”,

• Upper traps
• Middle traps
• Lower traps

The traps are a massive muscle as they have a primary function; to stabilize the traps. Of course it plays a role in other functions but this is by far its most important job. 

To best activate the lats during the lat pulldown, be sure to keep your scapula pulled back during the pulling motion.

Related: Best Trapezius Exercises

Teres Major 

This is the larger of the teres muscles, the teres major helps with the extension and medial rotation of the humerus. This muscle is found above the lats and attaches to the humerus.

Related: Best Teres Major Exercises

Posterior Deltoid

Also called the rear delt, this is one of the three deltoids that comprise the shoulder muscles. 

The rear delt plays an important role in many pulling exercises. The primary function of the rear delt is moving the shoulder in horizontal abduction similar to the motion of reverse flys.

Related: Best Posterior Delt Dumbbell Exercises

Rhomboids 

The rhomboids are made of two muscles, the rhomboid major and rhomboid minor. The rhomboids are beneath the traps and stretch form the spine to the medial region of the scapula. The primary function of the rhomboids is to assist in the movement of the scapula.

Rotator Cuff Muscles

The rotator cuff muscles include three muscles;

• Teres Minor
• Infraspinatus
• Subscapularis

Together, they assist in stabilizing the humeral head in the glenoid cavity of the scapula.

Arms

Even your arms play a role in the lat pulldown, specifically your pulling muscles. 

• Biceps Brachii: Better known as the “biceps”, this is a two-headed muscle including the long head and short head and found on the front of the upper arm. The main functions of the biceps is flexion at the elbow and flexion and supination of the forearm.
• Brachialis: The brachialis is actually the body's primary elbow flexor providing more than 50% of flexion power. While it sits on the upper arm, it lays under the biceps. 
• Brachioradialis: Found on the anterior of the forearm, the brachioradialis is the most superficial muscle on the radial side of the forearm. This muscle flexes the forearm at the elbow and helps with gripping the bar when doing lat pull downs.

How Each Muscle Is Worked During Lat Pulldowns

We’re now going to go through a quick rundown of the muscles and how they function to perform the lat pulldown.

1) The lats: Primary mover when doing lat pulldowns on the adduction of the they do most of the heavy lifting. 

2) The traps and pec minor: Assist with scapula control.

3) Rhomboids and pec minor: Works in unison to execute the downward rotation of the scapulae.

4) Teres major: To adduct and extend the arm 

5) Posterior deltoid and the teres major: Work while the rotator cuff muscles to help with stabilization of the glenohumeral joint. 

6) Biceps, brachialis and brachioradialis: Help to flex the elbow and grip the bar as you pull down. They tend to have greater activation during narrow & medium grips as well as pronated (palms facing towards you)

How To Do A Lat Pulldown

To do a traditional lat pulldown follow these steps:

1. Set up a bar (straight bar or wide grip bar) on the cable pulley/lat pull down machine
2. Adjust the leg pads so that when seated the pads rest against the top of your legs to minimize any movement, locking you in place
3. Reach up to grab the bar with both hands using an overhand grip (palms facing away) with hands slightly wider than shoulder-width apart
4. Retract your shoulder blades and pull down through your elbows so the bar is lowering down in a straight line until the bar reaches your upper chest
5. Squeeze your lats at the bottom of the movement
6. Slowly return the bar to the starting position
7. Repeat for desired repetitions

Note: Don’t try to use your body’s momentum by rocking back as you pull down. This exercise should be done in a slow controlled manner.

Lat Pulldown Tips & Tricks (Right/Wrong Cues-Common Mistakes)

The lat pulldown might be one of the most common exercises you’ll see people do in the gym. This doesn’t mean people are doing them right! 

Below are some common mistakes we see people making in the gym when doing lat pull downs. Try our quick fix tips to ensure you’re doing lat pulldowns in the most effective and safe way.

FULL RANGE OF MOTION

You need to get a full range of motion and stretch while doing the lat pulldown. Bring the bar down as close to your chest as possible at the bottom of the movement; ideally you touch your chest.

During the ascent, let the load fully extend your arms to fully stretch the lats. Stretching under tension is an aspect of muscle building that should be taken advantage of.

A slight variation which can be effective is to actually let the bar pull your arms so your scapula is pulled forward.

How To Fix: You should feel a stretch in your lats at the start of the exercise then lower the bar all the way to your chest without curling your wrists.

USE A VARIETY OF GRIPS

Many people tend to stick with one lat pulldown variation without changing it up. Big mistake. 

You can use an array of different grips and even use different attachments. This allows you to use one machine to hit the back a bit differently for some variation and variation is key to fuller muscle growth.

How To Fix: Try switching up your grip by doing wide grip lat pulldowns, close grip lat pulldowns, straight arm lat pulldowns and more. There are multiple possibilities of exercises if you change your grip and the attachment used. Aim to change up your grip every 1-2 mesocycles.

LIGHTEN UP

Many people let their egos get in the way with lat pull downs and try to go too heavy. 

When trying to lift too much weight with lat downs, form is often jeopardized. Half reps or rocking/leaning back are the two most common ways people’s form is wrong when trying to lift too heavy.

How to Fix: If you can’t do a lat pulldown with strict form then lighten up the weight!

ELBOW POSITIONING

The goal is to maximize pulling strength while keeping your shoulders safe from injury or impingement. 

Many people end up leaning back and pulling back through the elbows instead of straight down.

How To Fix: The key here is to start the movement with your elbows slightly in front of you, then pull down so they are aligned directly over your hips. This will enable you to pull more weight while your shoulders aren’t compromised.

IMPROVE GRIP STRENGTH OR USE WRAPS

Sometimes while doing the lat pulldown your grip might be the limiting factor from getting a great lat workout. 

If your grip is giving out before your lats and back muscles do then you might need to use some assistance. You want your lats to be the exhausted muscles in the lat pulldown.

How To Fix: You can try to use chalk, work on improving your grip strength or use wrist straps/wraps.

KEEP THE BAR CLOSE TO YOUR BODY

A common mistake is lifters will pull the bar down in front of their body but a few inches from their body. They also try to pull the bar down as far as possible.

How To Fix: Pull the bar down into your chest. Do not try to pull it down as far as possible.

AVOID USING BICEPS AS MUCH AS POSSIBLE

Beginners tend to engage the biceps too much when doing lat pulldowns due to bad form. Another reason is simply because the weight they’re lifting is too heavy.

How To Fix: Try placing your thumb on top of the bar rather than wrapping fully around the bar to help with the mind muscle connection. This mimics hooking the bar and pulling down instead of gripping the bar to pull down the bar. By hooking the bar without your thumb wrapped around the bar you can focus more on pulling down through your elbows.

SET KNEE PAD LEVEL

Once you start lifting heavier weight with the lat pulldown it becomes trickier to get into starting position, especially if the weight is heavier than you are.

How To Fix: To offset this awkwardness, set the knee pad at a height that will keep you in place when seated but is high enough to allow you to use it for leverage when sitting down. You should first grip the bar then sag your body and get your knees under the pads. Make sure your toes are under your knees so that you can now push through your toes to create some leverage to hold your lower body down. Then use this force to push your body down to the seat instead of having to pull the bar down to get into place.

Lat Pulldown Training Variables

One of the greatest aspects of the lat pull down is the tremendous amount of variety that can be achieved by changing up one or more training variables. Let’s have a look at how we can alter the way your muscles will respond to different training stimuli.

Grip 

Lat pulldowns can be done with different grips that will slightly change muscles worked. You can use the following types of grips then mix and match them to various exercises.

• Overhand Grip (pronated) or Underhand Grip (Supinated) Lat Pulldowns: The overhand grip is when your palms face away from you, thus working the upper lats more compared with using an underhand grip.
• Wide/Shoulder-Width/Close Grip: Wide grip lat pulldowns will work the upper lats whereas shoulder-width grip will work the mid lats more and close grip activating the lower lats more.
• Neutral Grip Lat Pulldown: The neutral grip with your palms facing each other with allow you to lift more weight than an overhand grip as your lats will be in a better biomechanical position.

Seated/Standing/Kneeling

You’ll see below that lat pulldown variations can be done;

• Seated
• Standing 
• Kneeling

By switching up this body positioning you can target the lats differently. This allows you to focus on any weak areas or work on muscle imbalances.

Angle

In certain lat pulldown variations like the V-bar lat pulldown you can lean your upper body back slightly which will allow you to lift more weight and get a fuller range of motion during the exercise.

A study looked at how the lats were activated when comparing three different pronated grips: wide, medium and close grip. The EMG results showed that during the concentric phase of the lift the lats were activated almost equally. The difference in muscle activation was in the close and medium grip the biceps showed more muscle activation. The wide and medium grip demonstrated more muscle activation in the lats compared with the close grip.¹

Another interesting study on lat pulldowns and how the grip changes muscle activation was done in 2009. This study looked at how the lats, biceps and middle traps were affected using four different grips; close-supinated, close-pronated, wide-supinated and wide-pronated. The results showed that the pronated grip, both close and wide activated the lats more than the supinated grips.²

To put it simply, you should switch up the grips you use when doing lat pull downs to keep your workouts interesting while stimulating your muscles differently. Variety is an important part of making progress in the weight room.

Note: It’s not possible to isolate a specific area of the lats but you can use different training variables to try to target a certain area of the lat more than the others.

Equipment (and Attachments)

You can use a number of attachments in tandem with the cable machine that will allow you to employ various grips and body positions. Some of the attachments that can be used are;

• Straight bar
• V-bar
• D-handles (Single hand)
• Ropes

If you’re doing lat pull downs at home, you could even set up resistance bands at an elevated level and pull down.

Top 10  Lat Pulldown Variations

The lat pull down is one of the most versatile back exercises that can be done. We put together 10 of the best lat pull down variations that will help you build an all-around beast of a back.

1. Wide Grip Lat Pulldown

The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats. This will help to increase the width at the top of the V taper.

The wide grip lat pulldown will be little more difficult to do compared with the regular lat pulldown, so remember to drop the weight a little and check your ego at the door. 

How To:

• Get into position on the lat pulldown machine then reach up to grab the bar with an overhand grip with your hands wider than shoulder width apart. (Many gyms will have bars the taper down on the ends, this is where you should be gripping the bar.)
• Starting in a Y shape position, keep your back straight and chest up with your arms fully extended
• Draw your shoulder down and back together then start to pull do through your elbows until the bar reaches your upper chest and your elbows are at your sides
• Slowly return to starting position
• Repeat for desired reps

Note: Make sure to stay looking straight head throughout the movement while you minimize the rocking or leaning to assist with the lift.

2. Close Grip

Follow the same cues as a traditional lat pull down except for your hand placement which will be slightly narrower than shoulder-width apart.

Related: The Close Grip Lat Pulldown Exercise Guide

You can also go a little wider, as such...

3. V Bar Lat Pulldown

This version of the lat pull down uses a neutral grip which forces your elbows to be tucked while pulling down. This enhancement of shoulder extension translates to your lats having a greater capability of moving the weight.

You will be able to lift more weight when doing the V bar lat pulldown because more muscles will be activated. You’ll also be leaning back slightly while performing this lat pulldown variation, giving you more leverage to move more weight.

Overall, this is a great lat pull down variation that offers a full range of motion and activates the entire lats. Don’t miss this exercise that can help you to put on size and strength. 

How To:

• Attach V-bar to the cable pulley then get into position
• Reach up with both hands to grab the V bar with a neutral grip
• Start with your arms fully extended then lean back slightly while pulling down through your elbows until your hands are at your upper chest
• Slowly return to starting position with arms fully extended
• Repeat for desired reps

Note: Don’t use rocking momentum to pull the bar down, focus on using your lats.

4. Kneeling Neutral Grip Lat Pulldown

The kneeling neutral grip lat pulldown is an awesome exercise to get a full stretch in the lats. This exercise can help you to build a wider back.

Even though the grip might be similar to the V-bar lat pulldown, in this variation your arms start out to your sides at a wider angle.

This starting position leads to the upper lats, teres major and lower traps to get major activation. We find that the body positioning of this exercise makes it easier to really focus on squeezing and contracting the lats.

How To:

• Set up the D-handles/stirrups at a height so when you’re kneeling your arms will be fully extended
• Get into position in the center of the cable machine then reach up and grab both handles using a neutral grip
• Keeping your core engaged, pull your elbows down and in towards your sides until your hands are close to your shoulders
• Squeeze your lats at the bottom of the movement then slowly return to starting position
• Repeat for desired reps

Note: Let your arms become fully extended before completing the next rep in order to get maximum stretch in the lats.

5. Reverse Grip Lat Pulldown

This lat pull down imitates a chin up as you will be gripping the bar with your palms facing you. Using this grip position, you will transfer more tension to your lower lats.

Besides just targeting your lats, this exercise will engage your biceps and middle back a bit more than a traditional lat pull down.

So, if you’re aiming for an exercise that will torch both the back and biceps at the same time then this is the one for you. 

How To:

• Attach a bar to the cable pulley then get into seated position
• Reach up and grab the bar with both hands using an underhand grip at just narrower than shoulder width apart
• Start with your arms fully extended and your shoulder blades down and back
• Pull down through your elbows while keeping them tucked until they’re in line with your torso
• Slowly return to starting position
• Repeat for desired reps

Note: Keep your core engaged and don’t arch your back. Don’t wrap your thumbs around the bar if you feel like your biceps are doing most of the work.

6. One Arm Lat Pulldown

The single arm or one arm lat pulldown enables you to achieve balanced muscle and strength gains on both sides of your body.

This unilateral exercise will make it possible for you to work on the weaker lat so it catches up to the stronger side.

The offset nature of this exercise also engages the core more as it has to work harder to stabilize your body throughout the movement. 

How To:

• Set up a D-handle/stirrup
• Get into position on the seat with your legs locked in place
• Reach up to grab the handle with one hand using a neutral grip while your inactive hand is on the knee pad to stabilize you
• Keeping your back straight and core tight, pull down through your elbow until your fist is at upper chest level, squeeze your lats at the bottom
• Slowly return to starting position where your arm is fully extended
• Repeat for desired reps
• Switch sides

Note: Keep your shoulders squared throughout the movement.

7. Cable Crossover Lat Pulldown

Besides looking bad-ass, the cable crossover lat pulldown is an excellent exercise to work the back. When doing this exercise form is everything, don’t go too heavy with this one.

This exercise will work the lower lats and the mid back really well. It’s a great exercise to help you get acquainted with your rhomboids. Make sure to squeeze at the bottom of the movement to get the most out of this motion. 

How To:

• Set up the D-handles on the both cable towers around head level
• Reach up and across your body to grab each handle using a semi-neutral grip
• Standing in the center of the cables, start with your arms above your head with your wrists crossed, making an X shape
• Pull down and back through your elbows until your hands are by your shoulders and your elbows at your sides
• Squeeze your shoulder blades at the bottom of the movement holding for 1 -2 seconds
• Slowly reverse the motion back to starting position
• Repeat for desired reps

Note: You can also perform this exercise from your knees if you’re too tall or if you want to make it harder to cheat by using your body’s momentum.

8. Straight Arm Lat Pulldown

This exercise is also commonly referred to as the lat pushdown or pullover, regardless of what you call this exercise the same rings true; it is a great shoulder extension exercise to work the lats.

By performing this exercise properly, you will directly work on the lats while your shoulders, triceps and pecs will also be activated. This movement mimics a dumbbell pullover which will give you a complete range of motion.

The key here it to not try to go too heavy where your form will be jeopardized. You can do the straight arm lat pulldown with a bar attachment, rope attachment or with resistance bands.

How To:

• Attach a bar to the cable pulley higher than head height
• Reach up to grab the bar with both hands using an overhand grip at shoulder width apart
• Start with your arms fully extended and your hands at chin level
• With your elbows slightly bent (not moving) and shoulder blades depressed, slowly push down on the bar towards your upper thighs by contracting your lats
• Slowly return to starting position
• Repeat for desired reps

Note: Hone in on the mind-muscle connection of using your lats to push down the bar towards your hips.

Related: Cable Pullover Exercise Guide & Best Variations

Lat Pulldowns At Home

9. Resistance Band Lat Pulldown

Resistance band lat pulldowns are a perfect option for you to get this exercise done at home if you don’t have a cable machine. 

All you need to do this exercise is a resistance band and a horizontal anchor like a pull up bar. Resistance bands are awesome for lat pulldowns because they place continuous tension on your muscles but result in less wear and tear on your joints. 

How To:

• Anchor the band above your head
• Grab the band with both hands using a neutral grip (sit down or kneel if anchor point too low)
• Starting with your arms fully extended pulldown through your elbows until your hands are at your upper chest
• Slowly return to starting position
• Repeat for desired reps

Note: You can do this exercise standing, seated or kneeling just follow the same form cues from above.

10. Lat Pulldown with Towel

This might be the easiest at home lat pulldown that your can do. All you’ll need is a towel to do this lat pulldown. Because you won’t be using any external resistance with this exercise, you need to make sure you’re focusing on squeezing and contracting your lats the entire time.

You can do this exercise lying on your stomach, kneeling or standing up straight.

How To:

• Grab a towel that has a length longer than your shoulder width
• Get onto your knees then raise the towel over your head with your hands using an overhand grip just wider than shoulder-width apart
• Keeping your back straight and core engaged, squeeze the towel then pull down through your elbows until your hands are at your upper chest
• Hold briefly at the bottom while you squeeze your lats
• Lift your arms back to starting position
• Repeat for desired reps

Note: Keep tension on the towel the whole time by pulling your hands away from each other.

Best Sets, Reps & Load For Lat Pulldowns

We are assuming that your end goal is hypertrophy or muscle gain with the lat pulldown. The lats tend to respond better to higher volume compared with some other large muscles.

The best rep range for lat pulldowns will be anywhere from 8-15 reps. You can go higher than this if you’re really focusing on time under tension and getting maximum contraction with each rep.

If your end goal is to add more power and strength than you could shoot for 6-10 rep range.

You should try to hit one variation of the lat pulldown at least twice a week for a total of 4-8 sets.

We believe the key to unlocking your genetic potential is variety. Mix up the sets and reps along with the lat pull down variations you’re doing every 1-2 mesocycles and employ progressive overload.

Benefits Of Lat Pulldowns (this applies to all lat pull down variations)

Lat pulldowns directly target the lats which is the largest muscle in the upper body. If you want to increase your pulling strength then you need to be doing lat pulldowns. Lat pulldown will aid in improving your overall upper body strength which can then transfer to enhancing your other lifts such as deadlifts and ability to do pull ups.

Train To Failure

Lat pulldowns are one of the best cable machine back exercises because you can push yourself to the absolute limits without needing a spotter. Lat pulldowns are a good match to follow the progressive overload principle to help you build muscle and strength.

Compound Movement

Lat pulldowns are an exercise that require multiple muscle to work in unison to complete the movement properly. This means besides just working large muscles like the lats, you’ll also hit synergist muscles that aid the lats including the traps, teres major and rhomboids.

Reduce Injuries

Performing lat pulldowns properly and consistently will strengthen your back. By improving the strength and functionality of the back muscles you will reduce your chance of injuring your back while doing every day pulling activities.

Improve Posture

A common problem that plagues society today is the hunched over look from sitting at a desk all day looking at the computer or having our head buried in our mobile phones. Lat pulldowns can help to alleviate this slouching by working the muscles that are responsible for keeping our shoulders back.

Improve Confidence

Lat pulldowns are one of the best exercises to widen the back. Working on the width of the back helps to develop the often-sought-after V tapered look. A strong, well-built back will make you look better and feel better, resulting in more confidence all around.

LAT PULLDOWN FAQ

Which Lat Pulldown Is the Best?

We consider the tried-and-true tradition lat pulldown or the wide grip lat pulldown to be the best. 

Considering the fact, you’re doing lat pulldowns, the chances are that you’re trying to build your lats. Both of these lat pull down variations will achieve maximum lat activation.

Are Pullups Better Than Lat Pulldowns (Pullups vs Lat Pulldowns)?

Pull ups and lat pulldowns are both great exercises in their own respect. 

Some people consider lat pulldowns to be an exercise to do when regular pull ups can’t be achieved. However, both pull ups and lat pulldowns should be a part of your workout program. You can mix up the training variables with both exercises to target the lats differently.

Pull ups may serve as a test for overall upper body strength but it might be hard to exhaust the lats with pull ups. 

The lat pulldown will let you work the muscles to failure while getting a higher volume of work in. The high volume can help to build strength and muscle. At the end of the day, you should be doing both lat pulldowns and pull ups if possible.

Related: Pull Ups vs Chin Ups

Should You Do Lat Pulldowns?

Absolutely, you should be doing lat pulldowns regularly. 

Lat pulldowns are one of the best compound exercises to work the lats to exhaustion. This leads to more strength and muscle gains. 

Make sure to mix it up with some of the lat pull down variations that we covered above so that you don’t get bored. 

Ladies, lat pulldowns are great for both genders, and they, in combination with several other best women's back exercises, can sculpt and tone your back muscles.

We will usually perform either pull-ups or chin-ups in a complimentary fashion.

How Often Should You Do Lat Pulldowns?

You should be doing a type of lat pulldown almost every day you work your back or are focused on pulling exercises. This means for most people you should be doing lat pulldown or a variation at least once a week for 3-4 sets.

Can I Do Lat Pulldowns At Home?

Yes, you can do lat pulldowns at home! You can use resistance bands to mimic the lat pulldown. 

All you need is to be able to secure the resistance band to an elevated object. You can then sit or kneel and perform the lat pulldown as described above.

No excuses!

How To Incorporate Lat Pull Downs Into Your Workout

By now you we hope you understand the merits of doing lat pulldowns. The method in how you incorporate lat pulldowns into your workout routine depends on a few factors including your fitness level, available equipment and training goals.

With that said, lat pulldowns or a variation should be added to the day or days you work back and/or pulling exercises.

If you’re able to do pull ups then you should do those towards the beginning and then hit some lat pull downs to completely exhaust the lats.

BEST HYPERTROPHY PROGRAM

SFS Hypertrophy Program

Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...

View Now

Final Note

Keep your workouts fresh while the gains compounded by deploying a variety of lat pulldowns into your workout routine. Lat pull downs are one of the most effective and efficient exercises. Even if you can do unassisted pull ups, you should try to mix in some lat pulldowns. Everyone can benefit from doing this amazing compound exercise.

Related:

• Best Lat Pulldown Alternatives
• Best Latissimus Dorsi Exercises

References 

1. Hewit, J. K. (2018). A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises. https://www.semanticscholar.org/paper/A-Comparison-of-Muscle-Activation-during-the-and-Hewit/b67b0f39e59c80a8c9ade9cfe535d38aca68c963
2. Andersen, Vidar1; Fimland, Marius S.2,3; Wiik, Espen1; Skoglund, Anders1; Saeterbakken, Atle H.1. Effects of Grip Width on Muscle Strength and Activation in the Lat Pull-Down. Journal of Strength and Conditioning Research 28(4):p 1135-1142, April 2014. | DOI: 10.1097/JSC.0000000000000232 https://journals.lww.com/nsca-jscr/fulltext/2014/04000/Effects_of_Grip_Width_on_Muscle_Strength_and.35.aspx