SEQD EXERCISE GUIDE
How to do the
Lat Pulldown.
The lat pulldown is a vertical pulling exercise for the lats and upper back, with the biceps assisting the movement.
MUSCLESLats, upper back and biceps
EQUIPMENTCable lat pulldown machine
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Lat Pulldown technique.
Use a load you can control and a range you can repeat.
- Sit securely under the thigh pad and take a grip slightly wider than shoulder width.
- Start with your arms long and your torso tall with a small natural lean back.
- Drive your elbows down toward your sides as you pull the bar toward the upper chest.
- Pause briefly without turning the rep into a large backward lean.
- Return the bar under control until your arms are long again.
MUSCLES WORKED
Lats, upper back and biceps.
The exact contribution changes with grip, range and technique.
COMMON MISTAKES
Keep the rep consistent.
- Pulling the bar behind the neck
- Swinging the torso to move more weight
- Stopping every rep well short of the stretched position
- Shrugging the shoulders instead of driving the elbows down
PROGRESSION
Make the next session comparable.
Keep the grip, setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Pull-Up
- Seated Cable Row
- Single-Arm Cable Pulldown
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.