Seated under the pad, pull the bar down to your upper chest.
- Thighs locked under the pad
- Slight lean back, chest up
- Pull the bar to your upper chest, elbows down
- Let arms fully straighten at the top
Movement
- Pattern
- Vertical pull
- Type
- Compound, several joints move
- Sides
- Both sides together
- Equipment
- Cable
Muscles worked
Main movers get full credit for a set, helpers half.
Ratings
Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better3.7
Very good; among the better picks for the muscle. 6 sources.
- 3/5 Less stimulating than pull-ups because of machine friction, so it needs a set or two more to compensate. Renaissance Periodization, The Best Ways To Do Lat Pulldowns (you haven't tried!) @ 7:39videoExpert opinion2025checked by AI
- 3/5 Low B after debate: resistance profile is backwards (hard at the short end), but length partials help and few lat options beat it. Renaissance Periodization, Every Gym Machine Ranked by Exercise Scientists @ 13:35videoExpert opinion2025checked by AI
- 3/5 Good but not great; tension is lowest at the stretched top and the hard bottom portion costs energy without much growth. Renaissance Periodization, Lat Pulldown Flaws and Better Back Exercises to Consider @ 8:12videoExpert opinion2024checked by AI
- 5/5 Wide grip gives big lat stretch, smooth tension, stable seat, lat plus mid trap work, and easy pin-weight overload. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 3:37videoExpert opinion2024checked by AI
- 4/5 With the wide elbow angle typical of pulldowns it favors the upper back over the lats, so it is listed under upper-back work. Jeremy Ethier, 15 BEST Back Exercises For Growth (And How To Use Them) @ 3:37videoExpert opinion2021checked by AI
- 4/5 Excellent supplement to pull-ups; front, overhand, mid or wide grip with slight lean back is best per cited studies. Jeremy Ethier, The Best Science-Based Back Workout (TARGET EVERY MUSCLE!) @ 5:38videoStudy2017checked by AI
Stimulus to fatigue higher is better4.0
Low cost for a strong stimulus. 1 source.
Loaded stretch higher is better3.0
Moderate tension in the stretch. 2 sources.
