How to Do Lat Pulldown

Lat Pulldown is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue. It is a vertical pull, bilateral movement.

Also known as Cable Lat Pulldown, Lat Pull Down.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

Movement

Vertical pull, bilateral

01 / Move with control

How to perform

How to do Lat Pulldown

  1. 01Grip the long bar with hands wider than shoulder width and sit with the thighs secured under the roller pads.
  2. 02Depress the shoulder blades and pull the bar toward the upper chest by driving the elbows down toward the floor.
  3. 03Squeeze the shoulder blades together at the bottom of the movement while keeping the chest elevated.
  4. 04Control the bar as it returns to the starting position, allowing the lats to fully stretch at the top.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lat Pulldown

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Biceps, Brachialis, Rear deltoids, Rhomboids, Trapezius.

03 / A90 Coach

A90 Coach tip

Avoid leaning back excessively to use body weight; keep the torso within 10 degrees of vertical to maintain tension on the latissimus dorsi.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Using momentum or swinging the torso to move the weight.
  • Shrugging the shoulders instead of keeping them controlled as you pull.
  • Trying to curl the bar down with the arms instead of driving the elbows downward.
  • Letting the head drift forward or turning the movement into a behind-the-neck pulldown.

05 / Cues

A90 coaching cues

  • Keep the chest tall and start the pull by drawing the shoulder blades down.
  • Think about driving the elbows toward your sides rather than pulling with your hands.
  • Control the return until the lats are lengthened without losing shoulder position.

07 / FAQ

Lat Pulldown questions

What muscles does Lat Pulldown work?

Lat Pulldown is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group. It also works the biceps and brachialis and rear deltoids and rhomboids and trapezius.

How do you do Lat Pulldown correctly?

Grip the long bar with hands wider than shoulder width and sit with the thighs secured under the roller pads. Depress the shoulder blades and pull the bar toward the upper chest by driving the elbows down toward the floor. Squeeze the shoulder blades together at the bottom of the movement while keeping the chest elevated. Control the bar as it returns to the starting position, allowing the lats to fully stretch at the top.

What is the A90 coach tip for Lat Pulldown?

Avoid leaning back excessively to use body weight; keep the torso within 10 degrees of vertical to maintain tension on the latissimus dorsi.

What are the common mistakes with Lat Pulldown?

Using momentum or swinging the torso to move the weight. Shrugging the shoulders instead of keeping them controlled as you pull. Trying to curl the bar down with the arms instead of driving the elbows downward. Letting the head drift forward or turning the movement into a behind-the-neck pulldown.

Is Lat Pulldown suitable for beginners?

Lat Pulldown is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Lat Pulldown?

Lat Pulldown uses cable.

What exercises are similar to Lat Pulldown?

Pull Up, Cable Close Grip Front Lat Pulldown, Cable One Arm Lat Pulldown are approved alternatives to Lat Pulldown in the A90 catalogue.

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