Lat Pulldown

How to do the Lat Pulldown

Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend your arms back to the top.

A Workout Staple

This should be a staple in your workout routine as it will help shape your back and give you the nice V shape.

Spotter Information:
Spotting can be done either by pulling the bar down while standing behind the individual.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Latissimus Dorsi
  • Rhomboids
  • Biceps Brachii
  • Erector Spinae
  • Arms

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
105.2 lbs10.7 142.8 lbs

What is a good starting weight?

Based on an average weight lifted of 105.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 52 lbs and aim for 12-15 reps.


Workouts Plans with Lat Pulldown

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Beginner
Hypertrophy Advanced
Muscular Definition Beginner
Sport Specific Advanced
Hypertrophy Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.