Lat Pulldown — Pull-Up Alternative
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The lat pulldown is a cable machine exercise that replicates the vertical pulling motion of a pull-up with adjustable weight. Seated with your thighs braced under pads, you pull a wide bar down to your upper chest. It's the most popular pull-up alternative in any gym and the best way to build toward your first unassisted pull-up.
Best for: Building pull-up strength
How to Perform
- Sit at the lat pulldown machine with thighs secured under the pads, gripping the bar wider than shoulder-width.
- Lean back slightly and pull the bar down toward your upper chest, leading with your elbows.
- Squeeze your shoulder blades together at the bottom of the movement, feeling a strong lat contraction.
- Slowly return the bar overhead with control, fully stretching your lats before the next rep.
How It Compares to Pull-Up
Pull-ups require you to move your full bodyweight, which can be too challenging for many people. The lat pulldown uses the same vertical pulling pattern but lets you select a lighter weight and progress gradually. You sacrifice the core stability demands and functional carryover of pulling your own bodyweight, but gain the ability to train in higher rep ranges and isolate your lats more precisely.
Equipment & Muscles
CableMachine|LatsBicepsRhomboids
Pros
- + Adjustable weight for progressive overload
- + Same vertical pulling pattern
- + Easier to maintain form
- + Great for dropsets and higher reps
Cons
- - Requires cable machine
- - Less core engagement than pull-ups
- - Not as functional as bodyweight movement