Lat pulldown
Thigh pad locked, ribs stacked, grip just outside shoulder width.
Muscles
- 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.
Common errors
- Leaning back into a row
- Pulling with only the arms
- UNKNOWN — no additional common error is recorded in the biomechanics dataset.
Programming by goal
| Goal | Sets × reps | Effort cap | Tempo |
|---|---|---|---|
| Strength | 3 × 3-6 | RPE ≤ 9 | 2-0-X-0 |
| Muscle growth | 3 × 8-12 | RPE ≤ 8 | 3-1-1-0 |
| Endurance | 3 × 15-25 | RPE ≤ 7 | 2-0-2-0 |
Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.
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
Related exercises
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
Joint-profile source set: This exercise maps to the repository's sourced vertical-pull record with lat-pulldown-seat support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.
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.
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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
Lat pulldown: pull pattern, 2300 ms rep trace, engine-derived.