How To Do Lat Pulldown Exercise  Guide for Beginners

By Nidhi Singh

1. Lat pulldown machine 2. Long bar attachment or a wide-grip handle 3. Adjustable bench (if available)

Equipment You'll Need

Start by selecting an appropriate weight on the lat pulldown machine. As a beginner, choose a light to moderate weight

Adjust the Weight

Sit down on the machine and make sure your knees fit snugly under the leg pads. Your feet should be flat on the floor.

Set Up

Reach up and grasp the long bar attachment or wide-grip handle with your palms facing away from you (overhand grip) and hands positioned wider than shoulder-width apart.

Grip The Bar

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Pulling Motion

Start the movement by pulling the bar down towards your upper chest. Focus on using your lats to initiate the pull. Keep your shoulders down and back to engage your back muscles.

Control the Movement

As you pull the bar down, maintain a slow and controlled motion. Avoid using momentum or jerking the weight down.

Squeeze Your Lats

At the bottom of the movement, squeeze your lats for a brief moment to maximize muscle engagement.

Return to the Starting Position

Slowly allow the bar to rise back up to the starting position, fully extending your arms. Keep your back straight throughout the movement.


Perform the desired number of repetitions, typically 3 sets of 10-12 reps as a beginner.