How to Do the Lat Pulldown: Form, Starting Weight, Sets
The Lat Pulldown is a machine exercise that mainly works your back. Beginners start with 3 sets of 8–12 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Set the thigh pad so it fits snugly over your legs and keeps you from lifting off the seat. Grab the bar wider than shoulder width.
- Lift your chest and lean back just slightly. Pull the bar down to your collarbone, as if you're driving your elbows down to your sides.
- Keep that stretch in your back and let the bar rise slowly until your arms are almost straight.
Common mistakes
- Leaning way back and yanking with your body: you end up using momentum instead of your back. A lean of 10–20 degrees is plenty.
- Pulling the bar behind your neck: this can strain your shoulders. Bring the bar down in front of you, to collarbone height.
- Pulling with just your arms: think of your hands as hooks and focus on driving your elbows down.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 30kg |
| 60 kg woman, beginner | 20kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Lat Pulldown to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the lat pulldown?
DailyFit starts beginners at about 45% of body weight (65% of that for women). For a 70kg man, that's 30kg; for a 60kg woman, about 20kg. Machines are labeled differently, so on your first set, check that you can do 10 reps with good form.
I only feel lat pulldowns in my arms.
Think about pulling your elbows down to your sides, and don't squeeze the bar too hard. It also helps to drop the weight one notch until you learn what it feels like to use your back.
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