Lat Pulldown

Learn how to do Lat Pulldown with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats BicepsForearms CableLat Bar

Lat Pulldown is a Cable/Lat Bar exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Lat Pulldown

How to perform this exercise correctly

1 - Sit down at the pulldown machine, making sure to properly adjust the knee pad to your size.

2 - Grab the bar with a pronated grip (palms facing down) with your hands slightly narrower than shoulder width.

3 - Slightly arch your back while pushing your chest out.

Nice, you're in the starting position

2 - Now, keeping this position, breathe out and pull the bar toward you until it touches your chest.

To really feel your lats, make sure to squeeze them when you reach the bottom position.

3 - Breathe in as you return to the starting position, arms fully extended.

Feel free to rewatch the video to fully understand the movement.

You're a coach? Lat Pulldown is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Lat Pulldown

Type
Cable exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: Lat Pulldown

What muscles does Lat Pulldown work?

Lat Pulldown primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do Lat Pulldown correctly?

How to perform this exercise correctly 1 - Sit down at the pulldown machine, making sure to properly adjust the knee pad to your size. 2 - Grab the ba

Is Lat Pulldown good for beginners?

Lat Pulldown has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Lat Pulldown?

Lat Pulldown requires: Cable, Lat Bar.

What are the benefits of Lat Pulldown?

Lat Pulldown strengthens the Lats, engages the Biceps and Forearms, builds functional strength using Cable, Lat Bar. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Lat Pulldown?

Similar exercises to Lat Pulldown include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Lat Pulldown better than Barbell Bent Over Row?

Both Lat Pulldown and Barbell Bent Over Row target the Lats. Lat Pulldown uses Cable, Lat Bar, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

Add Lat Pulldown to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free