Step by step
- Lock your thighs under the pad and grip the bar shoulder width apart, palms facing away.
- Lean back slightly and lift your chest.
- Pull by driving your elbows down and back until the bar reaches your upper chest.
- Let it rise slowly until your arms are straight.
Tip: Switch grips from week to week to work your back from different angles.
Common mistakes
Your torso keeps a slight fixed lean; swinging turns the pulldown into a row.
Think about driving your elbows to your sides.
Control the way up over about two seconds.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Wide or close grip?
Both work your lats. Use whichever is more comfortable or alternate.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add close-grip lat pulldown to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.