beginner · back
Lat Pulldown
Machine vertical pull—build the pull-up pattern with adjustable load.
Quick answer
Sit locked under the pads, pull the bar to the upper chest, lead with the elbows, then return to a full stretch overhead.
Pulldowns are not 'lesser pull-ups.' They're how most people accumulate quality vertical-pull volume while they build toward bodyweight reps.
Form cues
- Pull to the chest, not behind the neck
- Lean back slightly—don't turn it into a row
- Full stretch at the top without pain
Common mistakes
- Behind-the-neck pulldowns under load
- Using half range to move the whole stack
- Excessive lean and hip thrust
Programming notes
3–4 × 8–12. Great for slow eccentrics (3–4 seconds down).
lat pulldown