Leaning way back
Keep a small lean; leaning far back turns it into a row and lets momentum help.
Vertical pull · Cable
Lat Pulldown
The lat pulldown is a seated vertical pull where you draw a cable bar down to your upper chest. It trains the same pattern as a pull-up but with adjustable load, making it ideal for beginners and for adding back volume.
- Primary
- Back
- Secondary
- Biceps
- Starting rep range
- 8–12 reps
- Target effort
- 1.5 reps in reserve
- Progression
- 5 kg / one stack step
Muscles worked
The lats pull the upper arm down and back, with biceps, mid traps, and rhomboids assisting. Grip width and handle type shift emphasis slightly, but all versions are primarily lat work.
How to set up
- Adjust the thigh pad so your legs are locked firmly under it.
- Grip the bar a little wider than shoulder width, overhand.
- Sit down with arms fully extended overhead.
- Lean back slightly, about 10-20 degrees, with chest up.
How to do each rep
- Pull the bar down to your upper chest by driving your elbows down and back.
- Keep the chest up to meet the bar rather than crunching forward.
- Control the bar back up to a full arm stretch.
- Use a steady tempo; don't let the stack yank you up.
Common lat pulldown mistakes
Pulling behind the neck
Pull to the front of your upper chest, which is easier on the shoulders and just as effective.
Short range at the top
Let your arms straighten fully and feel the lats stretch on each rep.
Sets, reps, and progression
Surpass starts the lat pulldown at 8–12 reps with about 1.5 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Work 8-15 reps and add a plate when you hit the top of the range with strict form. If you're building toward pull-ups, aim to pull close to your body weight before switching over.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Lat Pulldown alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Programs that use it
12-Week Physique Plan4 days a week · intermediatePush Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginnerArnold Split (6 Days)6 days a week · advanced5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate
Questions
Lat pulldown vs pull-up?
Both train the lats well. Pulldowns let you set any load and are easier to learn; pull-ups demand more core control and are a better test of relative strength.
Wide grip or close grip lat pulldown?
A grip slightly wider than shoulder width is a solid default. Very wide grips shorten the range; a close neutral grip allows a longer pull and is often more comfortable.