At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Cable
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Thighs under the pad.
- Elbows toward your hips.
- Let your lats fully stretch at the top.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
Stable, full lat stretch, easy to load: a consensus top pick.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Pull-Up · Bodyweight · rating A
- Neutral-Grip Lat Pulldown · Cable · rating S
- Machine Pulldown · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the lat pulldown.
Let Mitta set the weight.
Mitta plans the lat pulldown with a weight and rep target for every set, worked out from your last sessions.
Questions about the
lat pulldown
What muscles does the lat pulldown work?
The lat pulldown mainly trains your back. Your biceps and rear delts help.
How many reps of the lat pulldown should I do?
Mitta plans the lat pulldown at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the lat pulldown?
Good alternatives that train the same muscle are the pull-up, neutral-grip lat pulldown and machine pulldown.
Is the lat pulldown good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the lat pulldown have rating S?
Stable, full lat stretch, easy to load: a consensus top pick.