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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Lat Pulldown

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms

You need

Cable station

Lat pulldown setup →Cable station setup →
How to do itPicture · 3 steps
Thigh pad
  1. 1Thighs locked under the pad
  2. 2Pull the bar to your upper chest
  3. 3Let it rise until your lats fully stretch

Most common mistake

Leaning back so far it becomes a row.

Watch a demo
S
For back
#3 of 40
See the full list →
Research
91
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 91
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%5/5
Low cost · 20%5/5

Full overhead stretch for the lats and microloadable from day one.

How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SPlate-Loaded PulldownMachine
  • SNeutral-Grip PulldownCable

Takes

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