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Lat pulldown

Gym (women) / Popular

Build back strength with controlled shoulder position and clean pulling mechanics.

What coaches agree on

  • Squeeze your shoulder blades down and together to start and drive the pull, working the movement from your back.
  • Let the bar rise all the way to a full stretch at the top of each rep before you pull down again.
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  • Snug the thigh pad against your legs and plant your feet flat before you grab the bar, so your lower body anchors you through the pull.

Common mistakes

  • Leaning back too far, swinging, or twisting the torso to help muscle the weight down instead of keeping the torso still and controlled.
  • Letting the bar drift down too low or pulling it out in front of the body, which turns the pull into an arm and tricep movement instead of a lat movement.
  • Overarching the lower back and flaring the ribs to feel stronger, which actually shortens the lats' working range and can strain the spine.
Lat Pulldown Form
Intermediate

Lat Pulldown Form

Coach's take: Solid cues, messy delivery — worth it if you can follow along.

2.7