How To Do Lat Pulldown? Methods, Benefits And Types

To perform the lat pulldown successfully, we first need some equipment at our disposal. The best method is to do it with a pulldown machine, which is generally found at the gym. If we’re looking to do it at home, then we could utilize light weights (dumbbells) or a resistance band.

Once when we have the proper equipment, we can proceed with the exercise. Here are the step-by-step instructions on how to do a lat pulldown:

• Start by getting seated on the lat pulldown machine. You should face the bar with a straight back.
• Firmly place the feet on the floor and keep them shoulder width apart. The knees must be bent perpendicularly. You can also use pads to support the knees.
• Grab the handlebar overhead by extending both arms. They should be held with a pronated grip. The grip distance must also be slightly wider than shoulder width.
• The arms should be fully extended, but it should be comfortable. If there are cases of shoulder shrugging, arm / shoulder pain, or lifting from the seat, adjust the bar’s position.
• Engage your core and slowly pull the handlebar toward your chest, bending the elbows as you do. Squeeze your scapula back and down to guide the bar smoothly.
• Do not arch the back when bringing the bar down. Also, you must not lean far back since it could lead to injuries.
• When the bar reaches the chest level, stay in this position for 1 to 3 seconds.
• Return to the starting position, controlling the momentum during ascent.
• Practice this exercise for 10 to 12 reps.

Lat pulldowns are an excellent alternative for pull-ups. Nailing a proper pull-up can be quite difficult for beginners, and cranking out multiple reps is a whole different ballgame. Instead of struggling with bad form, it is better to kick things off with this move to train our arm and back muscles.

Here are some benefits of doing lat pulldowns for the body:

1. Reduces The Risk Of Back Pain

If we want to decrease the risk of back pain, adding lat pulldowns to our workout routine can be really effective. This exercise mainly targets the lats, the broadest muscles in the back, helping to strengthen a key area with just one movement.

This lats workout also works to stabilize the pelvis and lumbar spine - making the chances of back pain quite low. This is especially useful for older people who are susceptible to back problems.

2. Promotes Better Posture

The lats muscles are crucial for pulling the shoulders back and down. A strong lats means that this function will work effectively, countering the hunched look.

Moreover, since this workout enhances spinal stability, it will support the back muscles and prevent the body from slouching. A proper posture ultimately makes us more confident and healthy.

3. Strengthens Various Muscles

Consistent practice of lat pulldown may strengthen and grow various muscles alongside the latissimus dorsi. They can grow our pectoralis, trapezius, and rhomboid muscles as well.

Perform multiple reps of this exercise to reach hypertrophy. For an extra challenge and to get there faster, try pushing to volitional failure - doing reps until you physically can’t pull the bar down anymore.

4. Builds Stronger Bones

Lat pulldowns strengthen the bones involved during the pulling motion. Repeated pulldowns can help enhance the calcium retention in our bones, promoting a stronger bone density.

Strong bones help to reduce the risk of various bone diseases. This will be especially helpful for adults who face various issues like osteoporosis.

5. Improves Shoulder Stability

This workout is also needed for proper shoulder stability. The lats work together with the rotator cuffs to stabilize shoulder joint - a stronger lat automatically improves this mechanism.

When the shoulder joint is stabilized, it could reduce the risk of various issues like sprains and dislocations. Moreover, a stable shoulder joint also enhances the range of motion.

6. Enhances Athletic Performance

The eccentric and concentric movement of this exercise can be useful in various sports like wrestling, swimming, gymnastics, and skiing. By practicing this exercise daily, we can increase our performance in these sports, helping us to excel in them.

The other way this workout boosts athletic performance is by improving endurance. Solid endurance is important in any physical sport, and the lat pulldown may help build it up effectively.

1. Straight Arm Pulldowns

If we desire to really target the latissimus dorsi without bringing other muscles into the mix, the straight arm pulldown is a solid pick. The major difference is that it keeps our arms straight throughout the movement. Combine it with lat pulldown to push the lats toward serious hypertrophy.

Steps To Do:

• Stand tall in front of the cable pulley machine.
• Grab the handlebar overhead with an overhand grip. Place the hands wider than shoulder width distance.
• Now, take a few steps back until the arms become straight.
• Slightly lean the upper body forward, but maintain a straight back.
• Take a deep breath, and start pulling the handlebar down. Do not bend the elbows during the pulldown motion.
• Slowly release the handlebar back to its original position.
• Conduct the exercise for desired number of reps.

2. Close Grip Lat Pulldowns

The classic lat pulldown is done with a wide grip, but there is a close-grip variant that engages more of the inside and thickness of the lats. The close-grip version focuses on a small area of the muscle and effectively targets the traps and rhomboid too.

This lats exercise is typically done with a V-handle attachment, making the movement easier. It's also a great alternative to chin-ups - both use a narrow grip to target the back muscles.

Steps To Do:

• Sit on the pulldown machine with the V-handle bar lying overhead.
• With a straight back and feet flat on the ground, hold the bar with extended arms.
• Use knee pads to hold the legs in place - ensuring that the body doesn’t get lifted while doing the workout.
• Pull the V-handle bar towards your chest, engaging the core and squeezing the shoulder blades. The elbows must be bent during the pulling motion.
• Once the bar reaches the upper chest, bring the bar back to the initial pose. Feel the greater contraction of muscle fibers in the lats.
• Perform the activity for 20 reps.

3. Half Kneeling Lat Pulldown

By getting into a half-kneeling position and pulling the handlebar, this could be an interesting way to learn how to do lat pulldowns. Kneeling aids to increase our range of motion and stability. Doing this variation one hand at a time provides excellent unilateral training.

Steps To Do:

• Grab the handlebar with your left hand and take a few steps back.
• Kneel with your left leg, while the right leg is bent forward. You can use a cushion or pad to reduce knee pressure.
• The upper body can be slightly leaning forward.
• The left arm must be extended to make the pull more effective.
• Now, start pulling the handlebar towards your upper chest. Don’t shift the knees while doing the pulldown move.
• Stop the pull when the bar reaches chest level. Hold here for 1 to 3 seconds.
• Gently bring the bar back to its original position.
• Repeat the same process for desired number of reps.

4. Dumbbell Lat Pulldown

Although lat pulldowns are typically done on a machine, you can still use weights like a dumbbell to practice this exercise at home. When done properly, it will mimic the machine version and effectively target the latissimus dorsi, just like the classic version.

Steps To Do:

• Hold a dumbbell in each hand. Stand in an upright posture.
• Raise both dumbbells upward, keeping your elbows close to body.
• Move them to the overhead position, making sure there's a slight bend in the elbows throughout the entire process.
• Next, slowly lower the dumbbells, feeling a good stretch in the lats.
• Once you reach waist level, bring the dumbbells back overhead.
• Continue practicing this workout for 10 reps.

5. Single Arm Lat Pulldown

One simple variation of the lats pulldown is to do it with a single arm. This helps isolate one side of the back. It can be used for addressing muscle imbalances and enhancing shoulder stability.

Due to one arm pulling the entire handlebar, our core needs to work harder to make the body stable. This will further activate the ab muscles - which is an advantage over the traditional version.

Steps To Do:

• Start by sitting on the pulldown machine. The back will be straight while the feet are flat on the floor.
• Grip the handlebar with your right hand. The arm must be fully extended.
• Now, engage the core muscles, and pull the bar down.
• When the bar nearly reaches the lower chest, hold the pose for a few seconds.
• Bring the handlebar back to its original position and then, switch to your left hand.
• Practice this lat pulldown variation for 10 reps on each side.

6. Reverse Grip Lat Pulldown

This variation uses a supinated grip, making it suitable for people who are looking to train their biceps brachii. It is also useful for chin-up training since we’ll be using the same grip.

Steps To Do:

• Get seated on the machine and hold the handlebar with a supinated grip.
• Place sturdy knee pads to ensure the legs don’t shift during the pulldown.
• Ensure full extension of the arms while holding the bar overhead.
• Bending the elbows, pull the handlebar down. Perform the move slowly and steadily.
• Continue pulling until the bar comes to your chest level, then return the bar overhead.
• Repeat the process for 10 to 12 reps.

1. Use Proper Momentum

During both the concentric and eccentric phases of the lat pulldown, it is important to control momentum. Proper momentum will target the muscles more effectively, while poor momentum could lead to muscle strain or cause other muscles to compensate for the ones we're actually targeting.

2. Hold The Bar Properly

Grab the handlebar of the pulldown machine firmly. A loose grip may make us lose control, causing injury to our wrists. Moreover, maintain a proper distance between the hands: wider grip for beginners could put stress on their shoulders.

3. Perform Warm Ups

Conduct a short session of warm up exercises before jumping into the lats pulldown. Warm-ups like arm circles and jumping jacks would loosen tight muscles, raise body temperature, and improve circulation.

4. Don’t Pull Too Far

Once you reach the point where the elbows have to go backward while pulling the bar, stop right there. Pulling the bar too far could place unnecessary stress on our shoulder joints, increasing the chances of injuries like muscle strain.

5. Avoid Rounding The Back

When doing this workout, it is important to maintain a straight back while conducting both the eccentric and concentric phases. Arching or rounding the back can become a nuisance, like increasing the risk of lower back pain.

6. Wear Knee Pads

The exercise will start with the hands in an overhead position, so our body will need to work harder to maintain this pose for multiple reps. If we're performing this workout on the machine, we must look for knee pads. These pads will hold our lower body in place, not letting them stray upward - especially when going for the eccentric phase.