What should I feel during Lat pulldown?

Elbows drive down toward ribs while the torso stays quiet.

What are common mistakes with Lat pulldown?

Leaning back into a row; Pulling with only the arms

How do I progress Lat pulldown?

Add reps until the lower position is controlled, then add load.

What can I do instead of Lat pulldown?

Neutral-grip pulldown, Assisted pull-up, Single-arm pulldown

Lat pulldown

Thigh pad locked, ribs stacked, grip just outside shoulder width.

family=lat pulldownpattern=vertical pullforce=pullmechanic=compoundequipment=cable

Muscles

muscle emphasis · training guidance

latsPRIME

biceps68

mid back56

Primary: lats
Supporting: biceps, mid back

Mechanics

Pattern: vertical pull
Equipment: cable, machine
Geometry: 150° Pull Pivot
Target feel: Elbows drive down toward ribs while the torso stays quiet.
Progression: Add reps until the lower position is controlled, then add load.
Regression: Use neutral grip if shoulders feel crowded overhead.

Watch for

Leaning back into a row
Pulling with only the arms

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep. The machine fixes the movement path, reducing stabilizer demand and letting you focus on the target muscle.

Substitutions

Neutral-grip pulldown
Assisted pull-up
Single-arm pulldown

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Use neutral grip if shoulders feel crowded overhead.
Standard: Lat pulldown
Advanced / progression: Add reps until the lower position is controlled, then add load.

Atlas metrics

Movement pattern: vertical pull
Primary target: lats
Supporting muscles: biceps, mid back
Equipment: cable, machine
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

FAQ

How do I set up Lat pulldown?: Thigh pad locked, ribs stacked, grip just outside shoulder width.
What should I feel during Lat pulldown?: Elbows drive down toward ribs while the torso stays quiet.
What are common mistakes with Lat pulldown?: Leaning back into a row; Pulling with only the arms
How do I progress Lat pulldown?: Add reps until the lower position is controlled, then add load.
What can I do instead of Lat pulldown?: Neutral-grip pulldown, Assisted pull-up, Single-arm pulldown