Skip to content
Gymie
Get the app

How to do the Lat Pulldown

The Lat Pulldown is a compound machine exercise that mainly works your lats, with help from your biceps and upper back. Focus on three things: drive elbows down, not back; pause with the bar at your chest; let the bar rise under control.

LatsBicepsUpper backMachine

Setup

  1. 1Seat height: 3rd notch
  2. 2Grip: wide, palms forward
  3. 3Pin: shoulder level

Three cues

  1. 1Drive elbows down, not back
  2. 2Pause with the bar at your chest
  3. 3Let the bar rise under control

Most common mistake

Leaning way back to pull

Stay nearly upright

In Hindi · हिन्दी में

  1. 1कोहनियाँ नीचे लाएँ, पीछे नहीं
  2. 2बार छाती पर आने पर रुकें
  3. 3बार को नियंत्रण से ऊपर जाने दें

आम गलती: बहुत पीछे झुककर खींचें तो, लगभग सीधे रहें

Alternatives to the Lat Pulldown

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Lat Pulldown set and says the cue that matters — in English or हिन्दी.

Get early access

General guidance, not medical advice. Stop if you feel sharp pain and see a professional.