Back · Compound Exercise
Lat Pulldown
The Lat Pulldown is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Machine / Cable
Beginner
Muscles worked
Back — primary
Biceps — assist
How to perform the Lat Pulldown
1
Set up
Bar to upper chest with slight backward lean.
2
Execute
Drive elbows down and back, squeeze lats.
3
Form check
Control the return — let the bar pull arms to full stretch.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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