Lat Pulldown
Lat Pulldown 1RM Calculator
Estimate your one-rep max
Lat Pulldown Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 70 | 100 | 140 | 185 | 230 |
| 130 kg | 75 | 105 | 145 | 190 | 240 |
| 140 kg | 75 | 105 | 150 | 200 | 245 |
| 150 kg | 80 | 110 | 155 | 205 | 255 |
| 160 kg | 80 | 115 | 160 | 210 | 265 |
| 170 kg | 85 | 120 | 165 | 220 | 270 |
| 180 kg | 85 | 120 | 170 | 225 | 280 |
| 190 kg | 90 | 125 | 175 | 230 | 290 |
| 200 kg | 90 | 130 | 180 | 240 | 295 |
| 210 kg | 95 | 130 | 185 | 245 | 305 |
| 220 kg | 95 | 135 | 190 | 250 | 310 |
How to Perform the Lat Pulldown
Sit at a lat pulldown station and secure your thighs under the pads. Grip the wide bar with a pronated grip slightly wider than shoulder width. Lean back slightly and pull the bar down toward your upper chest by driving your elbows down and back. Squeeze your lats at the bottom of the movement, then slowly return the bar to the starting position with arms fully extended overhead.
Muscle Activation
The lat pulldown primarily targets the latissimus dorsi, which is responsible for the V-taper appearance of the back. The biceps and brachioradialis assist in the pulling motion. The rhomboids and lower trapezius help retract and depress the scapulae. The teres major also contributes significantly to shoulder adduction during the pull.
Common Mistakes
- Leaning too far back and turning the exercise into a row rather than a vertical pull.
- Pulling the bar behind the neck, which places the shoulders in a vulnerable position.
- Using momentum by rocking the torso back and forth to move the weight.
- Gripping too tightly with the hands rather than initiating the pull with the lats.
Variations
Close-grip pulldowns with a V-bar handle target the lower lats and involve more bicep. Reverse-grip pulldowns mimic the chin-up motion. Single-arm pulldowns allow you to focus on each side independently. Straight-arm pulldowns isolate the lats by removing bicep involvement.
Programming Tips
Use the lat pulldown for 3-4 sets of 8-12 reps as a primary back exercise or as an accessory after heavy pull-ups or rows. It is an excellent exercise for beginners building up to pull-ups and for advanced lifters seeking additional lat volume without the fatigue of heavy compounds.