Lat Pulldown
The classic overhand lat pulldown for back width. It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Lat Pulldown
- Sit with your thighs locked under the pads and take the bar with an overhand grip a little wider than your shoulders.
- Lean back slightly, lift the chest and pull the bar down to the top of your chest, driving the elbows down and back.
- Squeeze the shoulder blades together at the bottom for a second.
- Let the bar rise slowly until the arms are straight and the shoulders stretch up; don't swing the torso to start the next rep.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Secondary | Biceps | Biceps brachii |
| Secondary | Rear deltoid | Deltoideus posterior |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Lat width with a load you can dose
- The pull-up pattern before you can do pull-ups
- Easy volume without wrecking your grip
How Flawless ranks Lat Pulldown
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Lat Pulldown by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Lat Pulldown work?
It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
How do you do Lat Pulldown?
Sit with your thighs locked under the pads and take the bar with an overhand grip a little wider than your shoulders. Lean back slightly, lift the chest and pull the bar down to the top of your chest, driving the elbows down and back. Squeeze the shoulder blades together at the bottom for a second. Let the bar rise slowly until the arms are straight and the shoulders stretch up; don't swing the torso to start the next rep.
How does Flawless rank Lat Pulldown?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.