DOSE & LIFT
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Lat Pulldown

Equipment: Cable Machine ★★★☆☆ 3/5 effectiveness

Movement demo

Watch a video demonstration of this exercise on MuscleWiki. The demo opens on an external site.

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Muscles worked

Primary:Back
Secondary:Biceps

Effectiveness

★★★☆☆ 3/5

Acute EMG and strength studies show the lat pulldown strongly activates the latissimus dorsi across grip widths, comparably to related rowing movements. No longitudinal hypertrophy trials specific to the lat pulldown were identified, and EMG amplitude does not establish growth.

Note on this rating: it leans on EMG studies, which measure muscle activation during the movement. EMG amplitude does not establish muscle growth.

How to perform

Seated at a cable station, the lifter pulls an overhead bar down to the upper chest by adducting the shoulders and flexing the elbows. The latissimus dorsi is the primary mover, with the biceps brachii assisting. The cable stack allows the load to be adjusted independently of body weight.

References

  1. Andersen et al., J Strength Cond Res (2014) - grip width, muscle strength and activation in the lat pull-down
  2. Lehman et al., Dyn Med (2004) - muscle activation during latissimus dorsi exercises including the pulldown