Pull-down / pull-up · Gym
Lat Pulldown
The Lat Pulldown is a vertical pull for the lats and biceps, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Grip slightly wider than shoulders
- Pull to your upper chest, elbows down and back
- No swinging, shoulders away from ears
Sets and reps
How the 25 BindTrue programs that use it dose the Lat Pulldown:
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 60 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Lean & Shredded Upper A: 3 × 10–12 · 5 days a week
- Swimsuit Model Upper & posture: 3 × 10–12 · 4 days a week
- Cover Model Pull: 4 × 8–10 · 5 days a week
- Glute Builder Upper: 3 × 8–12 · 4 days a week
- Chest Up, Shoulders Back Back + Posture: 4 × 8–12 · 3 days a week
- Flat Tummy, Snatched Waist Back + Shoulders: 3 × 8–12 · 4 days a week
- Sleeveless Season Full A: 3 × 8–12 · 3 days a week
- Lean & Toned Legs Hinge + Step: 3 × 10–12 · 3 days a week
- Hourglass Build Upper A: 4 × 8–12 · 4 days a week
- 6-Week Fresh Start Full Body A: 3 × 10–12 · 3 days a week
- Chest Like Armor Upper A: 4 × 8–12 · 4 days a week
- Sleeve Stretcher Upper A: 3 × 8–12 · 4 days a week
- V-Taper Builder Width: 4 × 6–10 · 4 days a week
- Six-Pack Reveal Upper A: 3 × 8–12 · 4 days a week
- Tree Trunk Legs Upper A: 3 × 8–12 · 4 days a week
- Five-Day Mass Builder Upper: 3 × 10–12 · 5 days a week
- Heavy-Duty Kickstart Full Body B: 3 × 10–12 · 3 days a week
- Golden-Era Split Chest & back: 4 × 10–12 · 6 days a week
- Push Pull Legs Pull B: 4 × 8–12 · 6 days a week
- Push Pull Legs · 3 Days Pull: 3 × 8–12 · 3 days a week
- Full Body 3×/Week Full body B: 3 × 8–12 · 3 days a week
- Upper/Lower 4-Day Upper B: 4 × 10–12 · 4 days a week
- Beginner Strength 12 Weeks Day B: 3 × 8–10 · 3 days a week
- Fat Loss + Muscle Upper A: 3 × 10–12 · 4 days a week
- Glutes & Tone Upper: 3 × 10–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.