How to do Lat Pulldowns (AVOID MISTAKES!)

Do you know how to do lat pulldowns with proper form? In this video, I am going to show you exactly how to perform a pulldown so that you can perform this effective exercise every time without making a single mistake. Remember, it's not just what movement pattern you do, but how you do them that matters the most and I want to make sure that you use correct form every time you do the lat pulldown exercise.
Step 1 of this lat pulldown guide is setting the proper height of the leg pad:
To set the proper height of the leg pad on the lat pulldown machine when performing a lat pulldown, you will want to make sure that there is contact between your thighs and the pad. Don't set it too low, however. While the pad should be in contact with your thighs, you will need to allow for your heels to raise 1-2 inches off the ground. Doing so will allow your body to travel just enough with the bar as it ascends to the top. Setting the pad too high and removing contact with your thighs means you will lose all leverage in your pull and with heavier weights, will bring your entire body off the seat and up with the bar.
Step 2 of this lat pulldown guide is establishing the proper grip:
Starting position is gripping a straight bar with hands in an overhand grip. How wide your grip is on the bar will be dependent on your body's dimensions, but you will want to aim for having your hands just outside of shoulder width. The best way to establish this neutral grip width so that you can perform the lat pulldown with good form is to make sure that your wrists are directly over your elbows. The effects of grip width in this exercise will determine which muscle receives the most work. If you use a wider grip, you will focus the exercise onto your teres major. If you use too narrow grip, you will be shifting the focus to your forearms.
Step 3 of this lat pulldown tutorial is torso angle:
For proper lat pulldown form, you need to make sure that your torso is set to the right angle in the initial position when you pull the bar down. Leaning back from upright / vertical means that you will be shifting the focus of the exercise to the muscles in your upper back. For better lat activation, you will want to remain as upright as possible. Whichever you are targeting will dictate the proper posture of how much you lean back.
Step 4 of this lat pulldown guide is the pull target point:
The target point of the lat pulldown is extremely important for proper lat pulldown form. You need to target your upper chest muscles (pectoralis major) around the height of the collar bones. It is important to note however, that caving your chest forward and down while pulling the bar down is incorrect. Instead, you want to visualize bringing your upper chest to the bar as you pull it down.
Step 5 of this lat pulldown how-to is elbow joint positioning:
What you are targeting will dictate where you need to focus your elbows' movement. If you are focusing on building bigger lat muscles, then you will want to imagine yourself driving your elbow flexion down towards your front pockets as you are seated. If you want to shift the focus of the exercise onto the muscles of the upper back, then it would be in your best interest to drive your elbows back further behind you.
Step 6 of this lat pulldown tutorial is controlling the eccentric:
When you do the lat pulldown, you need to make sure that you are in control of the eccentric phase of the lift; the ascent of the lat pulldown bar. While you can either cheat the concentric phase lowering of the bar or perform it strict, you need to always control the eccentric raising of the bar. This will allow for for more stretch on the latissimus dorsi by taking them through their full range of motion which will lead to greater muscle growth.
Step 7 of this lat pulldown how-to is intensifying the exercise:
If you are a more advanced lifter looking for intensity techniques to make the exercise more difficult, you can incorporate partial reps and / or paused reps for building muscle. Performing partial reps after reaching failure is not bad technique, instead, it is taking the exercise to and through failure.
With this guide, you now know exactly how to do the lat pulldown with proper technique.
Perfect Form Here - athleanx.com/x/how-to-do-lat-p...
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[@athleanx]

What exercises are you wanting some coaching on? Leave it as a separate comment below. Won't stop until your requests are met.

[@lilcandsally3943]

Leg calves video! Please!

[@HilaryIsOkayssss]

Tight sore hips.

[@ryansabre]

upright rows

[@Jucyb0x]

Yeah how to get rid of hip pinge feeling while doing squats. Love your content ❤

[@achrafcheniti4520]

Bicep curls

[@waiting404godot]

A How-To for every exercise would be amazing!

[@scunny]

The video would be 8 hours long 🤣

[@awsomeboxhead]

Or a series of 5-minute videos

[@HAMlLTON]

that’s his entire channel bud

[@andreswolfgang5783]

Honestly bro if you take a look at his older videos there's plenty of how to stuff in there as well. I feel like he's made so much content that he's actually repeated himself a couple of times.

[@jimsjacob]

I think it’s called, “A membership”. You can join and get all you need for directed workouts.

[@moisesjimenez6050]

“ for the pull up that was too heavy for you to do” 😂😂😂 bro just roasted so many people

[@petermwangi6801]

I felt that line!🤣🤣

[@ValeriaM1983]

That was funny indeed

[@tuts40]

To the point, no BS yapping and providing good demonstrations for each point. Thank you.

[@lolmenneke4102]

He is yapping to much

[@zonedout6432]

I think they actually make a lot more money from 10min videos too so this was really nice of him to post.

[@benniboiii9043]

Shit I did everything wrong

[@sinn-the-sinner]

same 😔

[@pranav610]

Me too

[@nidaqamar3246]

Same😮

[@aleksiniko]

Same

[@americasmith6666]

lol my 1st thought

[@core_ardendo]

A How-To for every major exercise would be great! Also get well Jeff!

[@sunriseboy4837]

Shit, what do you want for nuthin'?!

[@nightwolf9951]

Jeff ascending graciously made me chuckle 🤣

[@eddiebruv]

Perfectly timed video for me. I’ve just started using the pull down in my workout. Will be applying your advice. Thanks.

[@apemenlu]

0:11 pad height 0:53 grip width 1:47 torso angle 2:45 pulling target 3:36 eccentric phase 4:30 advanced techniques You're welcome.

[@Christian-qx7cv]

Thx

[@user-xh7xb3op5v]

Thanks

[@joshchristian8598]

Really ...ty

[@voulek8979]

Yes, I would like more "How-To's" for every exercise. Thanks

[@Triggerfish20]

Hey, I'm a recreational tennis player, and I'm coming towards the end of my season. Last off season, I made a ton of progress in the gym. When the season started this year, I found myself going to the gym less and less. After a couple months of playing tennis 3-4 nights a week and no time spent in the gym, I found my body struggling to keep up. I'm sure there are many other recreational athletes here that would love a video explaining how to train off season, as well as maintaining our bodies during the season. Thanks Jeff for everything else so far!

[@Sergi_9]

Even if you have a lot of gym experience you can always learn something by watching Athlean-X. Love this channel❤️💪🏻

[@BigstickNick]

If nothing else, you’ll have that “oh, that’s why I do that” moment

[@johnerwin9024]

Like detail he goes into here:positions to work different back areas A+ ✔

[@kamilmus]

You can always learn something new, every time with Jeff. These finer points are invaluable. Thank you Jeff. You the Man!

[@alvinknk]

KZbin is flooded with fitness "influencers". But Jeff sets the standard so high that no one is near his level. He is scientific, yet his explanations are as clear cut as it can be for everyone. There is this video of his on doing the pull up, I followed it and bam! The movement fell instantly easier!

[@thaerresor5629]

Noticed some change in your voice jeff, hope you doing okay, stay healthy

[@Bravo59]

Always been one of my favorite back exercises with many varieties in grip!

[@jpvernoutside3378]

Thanks again for a great info video. I've been following your advice for about 6 months and have not only seen growth, but as a medically retired paratrooper with joint problems and surgeries, I've had growth with less pain.

[@terrytorres4518]

Another outstanding lesson in Kinesiology Jeff. Your how to videos have been very helpful and I can feel the difference throughout my routines. Thank You!

[@jaredjordan7935]

Love these quick how to videos Jeff! Can't wait to see you do more of them. Your understanding of the body and how it functions is second to none. The true goat!

[@EricZimmerDanceFitness]

Had some extra time this morning so binge watched Jeff’s “How To” Bulgarian Split Squats, Face Pulls and Lat Pulldowns. Shaking my head in amazement. Athlean X continues to deliver at the highest level! Anything for ankle/foot mobility and stability would be welcome.

[@somnathbiswas4604]

being into fitness for about 2 yrs this is the best detailed and accurate and ideology behind the excercise.... thanks for the knowledge

[@Macumazahn]

Thanks Jeff! Turns out I've been doing my absolute favourite exercise kinda wrong all these years. 😩 (gripping too wide and leaning back) Despite this I have ended up with a decent, wide back (of which I'm very proud 😁) so I'm really looking forward to unlocking the remaining gains that have been left on the table for so long. Every day's a school day! Thanks again. 🙏

[@jstew7777777]

So helpful and concise! I would love a how to video for every major lift!

[@Saggy_G]

More how to videos for sure. Applying proper mechanics I've learned from you have transformed my workouts.

[@zostube]

Brilliant, exactly what I have been waiting and looking for. The how tos at this level of detail and the "why" of them is a breath of fresh air❤

[@anthonylupia]

Lately I’ve been doing single arm lat pull downs with a side bend instead of the traditional style. Liking it so far 🔥

[@augustnoon1548]

Absolutely informative video! I’m 4 weeks in on my workout journey and this helps a ton, thank you.

[@Moroukkeli]

I like this kind of videos. Straight forwarded, it shows variations. Practical examples where to pull your elbows etc.

[@louisnel4532]

My hero. Thanks for making a difference, your sincerity. Sharing your long hard gained knowledge with those that really want to make a difference.

[@Stevewinsoldies]

This lat pulldown / avoid mistakes video made a world of difference for me. Thanks!

[@Loueloui]

Hi Jeff. This video was very helpful and informative. I appreciate your no BS approach to physical fitness.

[@MovewithDrMike]

Great video this is probably one of my favorite movements to help beginners progress to pull ups with bodyweight!

[@DepartmentOfJustice]

Outstanding explanation. I never knew about the grip positioning or the "front pocket" cue; going to incorporate that into my workout and see how it feels. This and your overhead press video may have saved my upper body training, not to mention my shoulders. You may have covered some of this already, but it would be great to see some videos on exercise modifications for overweight trainees. Core exercises and squats would be especially helpful.

[@ajra4626]

It has been a few months since I've tuned in here. This music is not an improvement. But this video was super helpful!

[@sari-eljarrah]

You are just the best at explanation and I was not paid to say that 👍🏼 I saved this video.

[@Amin.Gharaei]

Thanks Jeff. Please create more videos like these. Very helpful and informative

[@travisboldon8125]

Jeff - you're always a reliable source!! Thanks

[@a.kamileon]

No wonder I’ve been struggling with strength progression on this - perfect timing

[@liamblu]

Awesome video. I started training 4 weeks ago, needed that video. Thanks Jeff and Jessy

[@bryanhenn3223]

Would love to see more videos like this. For every possible exercise please

[@sharwil.mp4]

Thank you for everything that you do, Jeff.

[@DaveQV]

We need a video on how to get a wider neck, Jeff. Thank you

[@ivanrainbird2416]

Your never know how many times your videos have helped me i was doing so much wrong Many thanks

[@leannahattaway7085]

Love your site and your videos. I refer to you often for instruction on how to do a particular lift or what is the best lift to work a particular muscle. This video came out on lat pull-down day and I really noticed the difference by keeping in mind the various cues you reference. Thank you! More how-to on individual lifts would be great. For reference, I am a 60yo female trying to build some muscle.

[@michellebaker614]

Thank you so much, needed the details on how. It's awesome that your body shows all muscles working. ❤

[@paulaverill9998]

Another fantastic video. Whenever I don't feel like training I just pop one of your videos on and I can't wait to get in the gym. Keep them coming !

[@sirkorbendallas]

Honestly you produce extremely informative and descriptive videos and what you provide is invaluable. Thanks for what you do.

[@mustakeemmiah6209]

Not sure if this has been covered already; but a detailed way of DB incline bench, flat bench & to avoid feeling sore in front delts! Thank you as always for the informative videos!

[@dividendapacolypse6060]

Just the video i needed. I recently lowered the weight a lot this week just to go back to basics and make sure the form is right. Pointless to keep adding weight if form is off

[@iks_666]

Best how-to I reached so far, ain't gonna search further. Thanks man, awesome explanation and tips!

[@evangreen3080]

These form episodes are great

[@monstman99]

I was just doing this exercise the other day and wishing that you would post a video about it. Great content!

[@saran3322]

For the first time in my life, I actually felt a lat pull IN MY LATS!! Thank u so much

[@ScriptKiddy23]

I think one of the back exercises I wanted to see a breakdown of was the Incline Bench Dumbbell Row. John Meadows highlighted it a few years ago, and to this day, that lift has been the peak back contraction exercise for me. I’m curious about your take on it; imo it’s safe, functional, scalable, and adjustable. EDIT- To help clarify the confusion in the comments, this is the exercise I’m referring to: kzbin.info/www/bejne/eKuzpnZmjZtsgcksi=byIoqcgzKbJWixli

[@timl.b.2095]

Actually, it's not as safe as it seems. Jeff has been injured with it, and has videos on it. You might want to google his video: Back Exercises Ranked (BEST TO WORST), which actually goes from worst to best.

[@mannyortiz3656]

all about the meadows row IMO

[@JackSloan]

@@timl.b.2095 Are you talking about dumbbell bent over rows..? Where Jeff mentions that he prefers to do it standing and in a more athletic stance? I think Davidnewman868 is talking about a different exercise entirely. Could be totally wrong though

[@thesoundmajors9858]

​@@timl.b.2095not true. You're talking about having one leg (knee) up on the bench.

[@thesoundmajors9858]

​@@JackSloanno you're right. Bro thought he did something 😂

[@freedomrings1420]

Single arm lat cable pull downs at different angles, single arm landmine rows, 2 handed cable rows with a 3 foot strap at different angles.

[@hasnaouiahmed90]

🔥 shreds so good no markers needed 😂

[@smileydog5941]

Big ups for making this he distinction between upper-back focus and lat focus.

[@ucjjg6752]

Great video! Has me stoked for back day. Appreciate hearing the why and the how. Context matters and I appreciate the learning.

[@jacobmarcus4314]

I always love the clarity you give about weightlifting why do we do that, the muscle function Thanks always

[@asw6084]

Simple, effective tutorial. Too good!

[@seanwooten6410]

Thanks for this. Been doing it suboptimal for years.

[@ninjato1014]

My man I got better body now following your advice ( I'm 53 ) started looking your video 4 years ago , Im training from my 18 years, why I didn't have you in my teen

[@PicaresquePhotography]

Please please more of these. Whenever I start a new program, I do a search here first on how to correctly do the exercises.

[@crosswalkguy435]

So many comments! I just discovered your content, and I am getting a TON out of it. I am new to the weight lifting world, and appreciate you. I would like more info on Tricep Push downs, both straight arm, as well as bent at the elbows. I have also been doing reverse (palms toward me). I want to make sure I am doing them right! Thank you!

[@jonajones7044]

Exactly the video I was looking for. Thanks

[@finnjacobs]

Thank you, will try this later today.

[@rob6345]

I need more videos like this that show the correct form. It would save me a lot of time in the gym

[@markyruss]

Thank you - made a massive difference

[@sandeshsapkota23]

These How-To's series is gonna be great.

[@crackedbrainOG]

Man I'm digging your instruction videos! Great job explaining everything no stupid music or BS!

[@lordthorpe2642]

Yesterday must have been Voice Day in the gym for Jeff 😊

[@lennygriffin4464]

Thank you Jeff, So sharing your knowledge 🙏!!

[@turntheheart4268]

So many variations. Gotta try ‘em all.

[@e365exercise3]

Incredible information, thank you for your knowledge.

[@mybartmanful]

Fantastic cues for this exercise and variations!

[@jeffc2612]

Learned a lot. Thanks

[@zeroman155]

Gratitude for this video Jeff. 👌

[@Mia-ep4zu]

I love that stretch ... 😊 That was a great tip!

[@LivingTheZoeLife]

This was really helpful, thanks! I'd also never thought about doing partial reps. Good tip!

[@SamirMishra6174]

Brilliant video thanks

[@ppandya7773]

Finally a video for lat pulldown

[@dccinematicarts]

Super helpful - thank you as always!

[@SaintBolde]

I wish I watched this yesterday. Thanks for the content!

[@gauravmalik1883]

Man with no haters ❤ Touchwood ❤

[@waltereijkelboom]

This was amazing Jeff, thank you!

[@TNSvlogsandgaming]

Thanks this is so helpful

[@marcd.torrence9289]

Awesome. Because of shoulder issues, I can't do pull up anymore, so lat pulldowns are my go to.

[@willnixon1583]

this is a great idea - how to guides are very useful for beginners

[@andresgarcia-sh4kz]

What a great video Jeff!. I really needed all those details explained. Please keep adding more like this. Im hitting my back today so perfect timing

[@LordMikoOfVegas]

Good stuff!!! Definitely helped with these minor but oh sooo important tweeks 🎉 Thank you

[@menathpatti3677]

Eagerly waited for this exercise from you jeff🎉🎉

[@spastheghost]

Love it, I never knew what the different angles targeted until now

[@nadinemila1504]

such a great and detailed explanation ! THX

[@Terrencec06]

Thx. This was a great reminder.

[@aussiepressconferences.4755]

Fantastic info, thank you.

[@sazoned]

Great video. Just subscribed and look forward to learning more and bulking up

[@user-vn9qc5no8h]

We need more of this series

[@bruceclarke9455]

Well done Jeff.

[@HugoMartinez-es7kd]

Master class from Jeff 💪

[@randominternetpersona]

Very good explanation. Cheers