Lat pulldown
The lat pulldown trains the same vertical pull as the pull-up but lets you pick any load, which makes it ideal for beginners and for high-volume back work. Programs built on pulldowns and rows have grown the lats on MRI, and grip width matters much less than gym lore says. Pull it to the front, not behind the neck.
What the science says
- Programs with pulldowns grow the lats Moderate evidence
Paoli et al. (2016) trained 18 novices for 8 weeks with a program that included lat pulldowns and seated rows; latissimus dorsi cross-sectional area on MRI and single-fibre size increased, and lat pulldown 1RM rose. It is one small study of a whole program, so moderate.
- Grip width barely matters Moderate evidence
Andersen et al. (2014) compared narrow, medium and wide pronated grips in 15 men: lat activity was similar across grips over the whole rep, and the 6RM load was slightly lower with the wide grip. A grip of 1–2 times shoulder width should give similar results.
- Palms forward activates the lats a bit more Moderate evidence
Lusk et al. (2010) found a pronated (palms-forward) grip produced more latissimus activity than a supinated grip, whatever the width, with no difference for biceps or middle trapezius. This is activation in 12 men, not a growth trial.
- It also trains the biceps Moderate evidence
In Gentil et al. (2013), untrained men doing only lat pulldowns and bench press for 10 weeks increased elbow flexor thickness by 6.5%, about the same as a group that also did curls and triceps work.
How to do it
Muscles trained: latissimus dorsi, biceps, teres major, lower trapezius, rhomboids
- Lock the thighs under the pad so the weight can't lift you
- Lean back slightly, chest up, and pull the bar to the upper chest
- Drive the elbows down and back toward the ribs
- Let the arms straighten fully at the top to stretch the lats
- Don't yank with the lower back; keep the torso angle steady
How to apply it
Use the pulldown as your main vertical pull, or alongside pull-ups. Pull to the upper chest with a medium, palms-forward grip and take each set close to failure.
Who should be careful
For healthy adults the pulldown is low-risk. Pull to the front of the body: behind-the-neck pulldowns force the shoulder into extreme rotation without any shown benefit. Anyone with shoulder or elbow pain that persists should see a physician or physical therapist rather than train through it.
Frequently asked questions
Does a wide grip make the back wider?
No good evidence says so. Andersen et al. found similar lat activity with narrow, medium and wide grips, and the wide grip let lifters handle slightly less weight. Any grip of about 1–2 times shoulder width works.
Is the pulldown as good as pull-ups?
For building the back, very likely yes: programs with pulldowns grew the lats on MRI. Pull-ups test and train bodyweight strength more specifically, so use them if that is your goal.
Should I pull to the front or behind the neck?
To the front. The front pulldown is the standard version and the behind-the-neck one adds shoulder strain without a shown benefit.
Scientific references
- Protein Supplementation Does Not Further Increase Latissimus Dorsi Muscle Fiber Hypertrophy after Eight Weeks of Resistance Training in Novice Subjects, but Partially Counteracts the Fast-to-Slow Muscle Fiber Transition
- Effects of grip width on muscle strength and activation in the lat pull-down
- Grip width and forearm orientation effects on muscle activity during the lat pull-down
- Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.