Back
Lat PulldownTarik Lat
A machine pull that trains the same muscles as pull-ups, with a load you can set below your bodyweight.
How to do it
Setup. Thighs locked under the pad, grip slightly wider than your shoulders, lean back a little.
- Pull the bar to your upper chest, driving your elbows down.
- Pause with your chest up.
- Let the bar rise until your arms are straight.
Most common mistake
Pulling the bar behind your neck. Always pull to the front.
Coach's tip
Go lighter and pause at the bottom; it builds more muscle than heaving a heavy stack.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 90s |
| Intermediate | 4 sets | 10-12 reps | 90s |
| Advanced | 4 sets | 10-12 reps | 90s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places lat pulldown on the right days with the right volume for your level.
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