Exercise · vertical pull
Lat pulldown
Lat pulldown is a beginner-friendly vertical pull movement that trains lats, biceps, upper_back, done with a machine or a cable stack. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 1-1-2.
The most common mistake is leaning way back and pulling behind the neck. If a machine or a cable stack or the movement itself doesn't suit you, Neutral-grip pulldown or Band lat pulldown or Band-assisted pull-up cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Thighs under the pad, grip a bit wider than shoulders | जांघ पैड के नीचे, पकड़ कंधों से थोड़ी चौड़ी |
| 2 | Lean back slightly, pull the bar to the upper chest with elbows down | थोड़ा पीछे झुको, बार ऊपरी छाती तक, कोहनी नीचे |
| 3 | Control the way up; shoulders stay down, never behind the neck | धीरे ऊपर, कंधे कानों से दूर रखो, गर्दन के पीछे कभी नहीं |
Equipment & who it fits
Needs a machine or a cable stack, rated beginner. Search "lat pulldown form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Lat pulldown work?
- Lat pulldown primarily trains lats, biceps, upper_back, using a vertical pull pattern with a machine or a cable stack.
- What's the most common mistake with Lat pulldown?
- Leaning way back and pulling behind the neck
- What can I do instead of Lat pulldown?
- The closest substitutes in this database are neutral grip pulldown, band lat pulldown, band assisted pullup, which train the same pattern with different equipment.