5 Best Lat Pulldown Exercises For Your Back


If you are looking for a great lat pulldown workout routine, try including one or more of the variations listed above. Be sure to mix up your lat pulldown routine every few weeks to keep your muscles challenged and to avoid boredom!

The lat pulldown is a great exercise for working your back muscles. Here are five variations of the lat pulldown that you can try.

1. Traditional lat pulldown

A close up of a branch

This is the basic version of the lat pulldown. Sit with your knees slightly bent and your feet flat on the floor. Hold the lat pulldown bar with an overhand grip, and pull it down to your chest.

2. Seated row:

Water next to the window

This variation is similar to the traditional lat pulldown, but you will be sitting in a rowing machine instead of sitting on a bench. Row the bar to your chest.

3. Wide lat pulldown:

This is a variation that targets your latissimus dorsi (the lat muscles) more than the traditional lat pulldown does. If you like this exercise, be sure to keep it in your workout routine! Reach overhead and grip the lat bar with your hands wider than shoulder-width apart. Keep your back pressed firmly against the bench and pull the bar down to your chest.

4. Close grip lat pulldown:

This is another variation that targets your lat muscles more than the traditional lat pulldown does. Sit with your knees slightly bent and your feet flat on the floor. Hold the lat pulldown bar with a close grip, about shoulder-width apart. Pull the lat bar down to your chest as you keep your back pressed firmly against the bench.

5. Crossover lat pulldown:

This is a variation of the traditional lat pulldown – but this time, hold the lat bar with an underhand grip instead of an overhand grip. If you want a challenge, try it with a close grip lat bar. However, remember to switch the lat bar back to an overhand grip when you are done! You can also try this exercise while standing.

The lat pulldown is great for working your lat muscles (or lats) and upper back muscles including your trapezius muscles . For best lat pulldown form, remember not to swing your body and keep your arms extended at all times. Pull the lat bar down to your chest, pause for a second, and then slowly return the lat bar to the starting position. You should feel the burn in your lat muscles!

Final Verdict

The lat pulldown is a great exercise for strengthening your upper back and reducing neck and shoulder pain. You can perform this move on a weight machine like the ones found in most gyms, or you can do it with an elastic resistance band (if you have one). If you want to try something new, consider trying one of these lat pulldown variations!

If you are looking for the best lat pulldowns exercises, give these a shot. Just remember to keep your lat pulldowns challenging by mixing up your routine every few weeks.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter