Lat pulldown: Strong back, narrow waist

The ultimate exercise for your back – lat pulldown

Lat pulldowns are one of the most effective strength training exercises—especially when it comes to building a strong, broad back. Anyone who visits a gym or is planning a home gym will quickly notice: the lat pulldown is an integral part of any professional equipment. But why are lat pulldowns so popular? And how can you perform them correctly to get the most out of your workout?

In this blog post you will learn:

How to do lat pulldowns correctly
What lat pulldowns are good for
Which mistakes you should definitely avoid
Whether pull-ups or lat pull-ups are better
Which lat pulldown machines and accessories are really worth it

What is lat pulldown anyway?

The term lat pulldown is derived from the Latin name for the broad back muscle: latissimus dorsi. The latissimus is the largest back muscle and is responsible for the typical V-shape of the upper body. Lat pulldowns specifically target this muscle by pulling a weight downwards with your arms – either on a machine at the gym or at home with the appropriate lat pulldown device.

What are lat pulldowns good for?

Lat pulldowns are one of the most important pulling exercises in strength training for several reasons. Here are the biggest benefits:

1. Building muscle in the back

The focus of lat pulldowns is on the latissimus dorsi. This workout provides:

Broader shoulders and a V-shaped back
More power in pulling movements
An athletic upper body

In addition to the latissimus, these muscles are also trained:

biceps
trapezius muscle
Posterior shoulder muscles
rhomboid muscle
Lower back muscles (stabilizing)

2. Joint-friendly training

Compared to free exercises like pull-ups, lat pull-downs are particularly suitable for beginners. Why? The movement is guided and controlled, the risk of injury is low, and you can adjust the weight to suit your individual needs. It's also ideal for rehabilitation training or returning to exercise.

3. Perfect for beginners and advanced users

Lat pulldowns offer a major advantage over free exercises: You can specifically work on your back strength, even if you can't yet do pull-ups. At the same time, even professionals benefit from lat pulldowns because they allow them to isolate and precisely target the muscle.

How do you do lat pulldowns correctly?

Proper form is crucial for optimal back training and injury prevention. Here's the step-by-step guide for proper lat pulldowns:

Choosing the right equipment

You need a high-quality lat pulldown machine , ideally with an adjustable seat and padded thigh supports. In our shop, you'll find various lat pulldown models for every training level: Discover them now!

Choose handle

There are several different grip variations for lat pulldowns:

Wide overhand grip: More focus on the latissimus with our ATX® Lat Foam Grip lat pulldown bar
Neutral grip: Gentle on the joints plus focus on the lower latissimus and biceps with our narrow parallel grip
Reverse grip: More strain on biceps and lower latissimus with the classic ATX® Black Line lat pulldown bar

Our tip: Start with a wide overhand grip to optimally hit the lat.

The correct sitting position

Adjust the seat so that your thighs are securely anchored under the cushions. Keep your upper body upright—a slight incline (approximately 10–15° backward) is acceptable. Grip the bar with your feet about shoulder-width apart, or slightly wider.

The movement sequence

Starting position: Extend your arms fully, but maintain tension in your back. Now pull your shoulder blades back and down.

Pull phase: Pull the bar down to chest height in a controlled manner, keeping your elbows at your sides. Keep your back stable – no hip momentum!

Final position: Hold briefly and consciously tense the latissimus.

Repatriation: Return to the starting position slowly and in a controlled manner.

breathing

Inhale as you lift the bar and exhale as you pull it down to develop your full power.

Repetitions and sentences

To build muscle, we recommend 3-4 sets of 8-12 repetitions with rest periods of 60-90 seconds.

What are common mistakes when doing lat pulldowns?

Many trainees make common mistakes when performing lat pulldowns that reduce their training success or even lead to injury. Here are the most common mistakes and how to avoid them:

Upper body momentum: If you lift too heavy, you'll jerk your upper body backward to bring the bar down. This puts strain on your spine and shifts the focus from your back to your biceps and other accessory muscles. Make sure to perform the exercise with less weight at first to ensure a controlled and slow movement.
Grip too narrow or too wide: A grip that's too narrow activates the biceps more, while a grip that's too wide can overload the shoulders. A shoulder-width to slightly wide grip is ideal for optimal focus on the latissimus dorsi.
No "scapula setting": Many people pull on the bar immediately without activating their shoulder blades. It's helpful to pull the shoulder blades back/down before each pull.
Releasing too quickly: Muscles grow during a controlled release (eccentric phase). Simply letting the bar bounce back wastes potential. Therefore, make sure you return the bar slowly and in a controlled manner.
Incorrect range of motion: The bar should be pulled as far as your chest—never to your neck! This can damage the shoulder joints.

Pull-ups or lat pull-ups – which is better?

Many strength athletes ask themselves this question. The answer is: Both have their place and can be combined in a training plan. Lat pulldowns follow a guided movement, creating optimal muscle isolation, and allowing you to adjust the weights to your individual needs. Pull-ups, on the other hand, allow for functional training, require more body tension, and also train the core muscles.

Generally, lat pulldowns are better if:

You are a beginner
You have injuries or are undergoing rehabilitation training
You want to specifically isolate the latissimus

Pull-ups might be better if:

You want to develop functional strength
You want to use your own body weight
You already have enough upper body strength

Why is the lat pulldown so useful in the home gym?

A lat pulldown machine for home use offers several advantages:

Space-saving: Many machines combine lat pulldown with rowing and other exercises
Versatile: Different grip types and attachments allow for varied training
Safe: Guided movements minimize the risk of injury
Investing in your health: Back problems are reduced, posture is improved

Which lat pulldown is right for you? Our top recommendations

ATX® Lat Pulldown Machine LPL-700 - Plate Load - The flexible lat pulldown machine with weight plate holder

ATX® Lat Machine 750 / Lat pulldown machine - The classic lat pulldown machine with plug-in weights

ATX® Trinity Tower 3-in-1 lat pulldown station - The multi-station for lat pulldowns, rowing and various cable pull exercises

Conclusion: Why you should include lat pulldowns in your training

The lat pulldown is more than just a machine—it's the key to a strong, aesthetically pleasing back. Whether you're a beginner or a professional, lat pulldowns help you target your latissimus muscles while preventing back problems and injuries.

Advantages at a glance:

Muscle building and strength increase in the back
Joint-friendly training for every level
Perfect for home gym or gym
High training variety through different grip options

Start your effective back workout today! For more info and tips, follow us on Instagram .

Note: This blog post is for informational purposes only and is not a substitute for professional training advice. Consult a professional if you have any health concerns.