How to do Lat Pulldowns (AVOID MISTAKES!)
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Published 2023-09-28
Step 1 of this lat pulldown guide is setting the proper height of the leg pad:
To set the proper height of the leg pad on the lat pulldown machine when performing a lat pulldown, you will want to make sure that there is contact between your thighs and the pad. Don't set it too low, however. While the pad should be in contact with your thighs, you will need to allow for your heels to raise 1-2 inches off the ground. Doing so will allow your body to travel just enough with the bar as it ascends to the top. Setting the pad too high and removing contact with your thighs means you will lose all leverage in your pull and with heavier weights, will bring your entire body off the seat and up with the bar.
Step 2 of this lat pulldown guide is establishing the proper grip:
Starting position is gripping a straight bar with hands in an overhand grip. How wide your grip is on the bar will be dependent on your body's dimensions, but you will want to aim for having your hands just outside of shoulder width. The best way to establish this neutral grip width so that you can perform the lat pulldown with good form is to make sure that your wrists are directly over your elbows. The effects of grip width in this exercise will determine which muscle receives the most work. If you use a wider grip, you will focus the exercise onto your teres major. If you use too narrow grip, you will be shifting the focus to your forearms.
Step 3 of this lat pulldown tutorial is torso angle:
For proper lat pulldown form, you need to make sure that your torso is set to the right angle in the initial position when you pull the bar down. Leaning back from upright / vertical means that you will be shifting the focus of the exercise to the muscles in your upper back. For better lat activation, you will want to remain as upright as possible. Whichever you are targeting will dictate the proper posture of how much you lean back.
Step 4 of this lat pulldown guide is the pull target point:
The target point of the lat pulldown is extremely important for proper lat pulldown form. You need to target your upper chest muscles (pectoralis major) around the height of the collar bones. It is important to note however, that caving your chest forward and down while pulling the bar down is incorrect. Instead, you want to visualize bringing your upper chest to the bar as you pull it down.
Step 5 of this lat pulldown how-to is elbow joint positioning:
What you are targeting will dictate where you need to focus your elbows' movement. If you are focusing on building bigger lat muscles, then you will want to imagine yourself driving your elbow flexion down towards your front pockets as you are seated. If you want to shift the focus of the exercise onto the muscles of the upper back, then it would be in your best interest to drive your elbows back further behind you.
Step 6 of this lat pulldown tutorial is controlling the eccentric:
When you do the lat pulldown, you need to make sure that you are in control of the eccentric phase of the lift; the ascent of the lat pulldown bar. While you can either cheat the concentric phase lowering of the bar or perform it strict, you need to always control the eccentric raising of the bar. This will allow for for more stretch on the latissimus dorsi by taking them through their full range of motion which will lead to greater muscle growth.
Step 7 of this lat pulldown how-to is intensifying the exercise:
If you are a more advanced lifter looking for intensity techniques to make the exercise more difficult, you can incorporate partial reps and / or paused reps for building muscle. Performing partial reps after reaching failure is not bad technique, instead, it is taking the exercise to and through failure.
With this guide, you now know exactly how to do the lat pulldown with proper technique.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
All Comments (21)
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What exercises are you wanting some coaching on? Leave it as a separate comment below. Won't stop until your requests are met.
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A How-To for every exercise would be amazing!
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“ for the pull up that was too heavy for you to do” 😂😂😂 bro just roasted so many people
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To the point, no BS yapping and providing good demonstrations for each point. Thank you.
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Shit I did everything wrong
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A How-To for every major exercise would be great! Also get well Jeff!
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Jeff ascending graciously made me chuckle 🤣
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Perfectly timed video for me. I’ve just started using the pull down in my workout. Will be applying your advice. Thanks.
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Even if you have a lot of gym experience you can always learn something by watching Athlean-X. Love this channel❤️💪🏻
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You can always learn something new, every time with Jeff. These finer points are invaluable. Thank you Jeff. You the Man!
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Had some extra time this morning so binge watched Jeff’s “How To” Bulgarian Split Squats, Face Pulls and Lat Pulldowns. Shaking my head in amazement. Athlean X continues to deliver at the highest level! Anything for ankle/foot mobility and stability would be welcome.
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Hey, I'm a recreational tennis player, and I'm coming towards the end of my season. Last off season, I made a ton of progress in the gym. When the season started this year, I found myself going to the gym less and less. After a couple months of playing tennis 3-4 nights a week and no time spent in the gym, I found my body struggling to keep up. I'm sure there are many other recreational athletes here that would love a video explaining how to train off season, as well as maintaining our bodies during the season. Thanks Jeff for everything else so far!
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Thanks again for a great info video. I've been following your advice for about 6 months and have not only seen growth, but as a medically retired paratrooper with joint problems and surgeries, I've had growth with less pain.
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Love these quick how to videos Jeff! Can't wait to see you do more of them. Your understanding of the body and how it functions is second to none. The true goat!
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being into fitness for about 2 yrs this is the best detailed and accurate and ideology behind the excercise.... thanks for the knowledge <3 from INDIA.
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Brilliant, exactly what I have been waiting and looking for. The how tos at this level of detail and the "why" of them is a breath of fresh air❤
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Another outstanding lesson in Kinesiology Jeff. Your how to videos have been very helpful and I can feel the difference throughout my routines. Thank You!
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Always been one of my favorite back exercises with many varieties in grip!
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Thanks Jeff! Turns out I've been doing my absolute favourite exercise kinda wrong all these years. 😩 (gripping too wide and leaning back) Despite this I have ended up with a decent, wide back (of which I'm very proud 😁) so I'm really looking forward to unlocking the remaining gains that have been left on the table for so long. Every day's a school day! Thanks again. 🙏
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Youtube is flooded with fitness "influencers". But Jeff sets the standard so high that no one is near his level. He is scientific, yet his explanations are as clear cut as it can be for everyone. There is this video of his on doing the pull up, I followed it and bam! The movement fell instantly easier!
