When it comes to building a wide, strong back, the lat pulldown is often underestimated. Many lifters dismiss it as the "easier" alternative version of a pull-up, or as something to do when they can't yet lift their own bodyweight. But nothing could be further from the truth. When done right, it's an incredibly versatile exercise that can help carve a complete, powerful upper back — no matter if you’re new to the gym or have logged plenty of time lifting.

That's the magic of the lat pulldown. Depending on your grip width, hand positioning, or the attachment you use, you can focus on various parts of your lats, traps, rhomboids, and yes, even biceps. It's a move you can incorporate as a warm-up, main movement, or burnout finisher at the end of your workout.

In this article, we include six very effective lat pulldown variations, will tell you which one to use depending upon your goal, and give you the lowdown on form mistakes to avoid and answer some frequently asked questions. By the time we're done, you'll have all the tools to incorporate these variations into your back day for superior results.

What Muscles Do Lat Pulldowns Work?

The lat pulldown is one of the most well-known "back exercises," but it's really a more complex movement than you might think. The second you pick up the bar and sit down, multiple muscles get on deck to stabilize your spine, control your shoulders, and guide the bar on a powerful, controlled pull. That’s why it remains such a sound option, not just for building out broad lats but for constructing an all-around upper body.

The lats, of course, are the main players. These large, sweeping muscles give your back that signature V-taper, and they're heavily engaged every time your upper arms pull down toward your torso. You’ll feel it especially when you let the bar stretch you at the top, then pull it down with control to your chest. That combination of stretch and contraction is exactly what helps the lats grow.

But the movement takes on a meaning beyond that. As your lats fire, the muscles in and around your upper and mid-back — your traps and rhomboids, respectively — come into play and aid the movement. They assist in pulling your shoulder blades down and back, more or less acting as a stage setter for the lats to do their most effective work. Which explains why a good pulldown rep doesn’t begin with your arms; it starts with an easy, purposeful retraction of the shoulder blades. Without that, you don’t have tension, and the move is far less effective.

While the primary pulling muscles do their thing, a few smaller but just as essential ones work behind the scenes. Your biceps and the deeper brachialis muscle assist in elbow flexion, providing your lats with a mechanical advantage as you pull. It's not flashy, but that's why, as you fatigue through a challenging set (especially once the music and group support take over), your arms should feel like they're working.

The rear delts, meanwhile, act as stabilizers. They keep your upper arm tracking correctly, preventing the bar from drifting forward or pulling you out of alignment. And then there's your grip—something people overlook until it gives out mid-set. Your forearms and hand muscles work hard just to keep the bar steady, especially if you’re controlling the eccentric phase instead of letting the bar yank you upward.

When all these muscles fire together, the lat pulldown becomes far more than a simple "back exercise." It turns into a coordinated upper-body pull that builds width, strength, and stability all at once. And that’s exactly why it belongs in almost every training program—from beginners learning proper pulling mechanics to experienced lifters looking to carve more detail into their back.

6 Different Lat Pulldown Variations

1. Wide-Grip Lat Pulldown

When you think of lat pulldowns, the wide-grip variation is likely what comes to mind for most people. It's a staple to add upper-back width, but it’s also known as one that features sloppy form — pulling the bar down or leaning too far back just to lift all the weight.

To get the most out of it, emphasize controlled movement. Begin by positioning your hands just outside shoulder width on the bar. An angled handle, if you prefer it for your wrists, or a straight bar will also work.

Before you pull, try focusing on pulling your shoulder blades together first — this little cue ensures that it’s your lats doing the work and not just your arms. Maintain a slight bend in your elbows for the entire move; don’t lock them out at the bottom. Pull as smoothly as possible while bringing the resistance up toward your upper chest, then gradually let the weight go down, but don't release tension off of your back throughout.

This method is an effective way of training your lats, rear delts, and the muscles on the mid-back region while reducing joint stress and any over-swinging movement.

2. Reverse-Grip Lat Pulldown

There is a whole shift when you turn your palms toward you. The reverse-grip (underhand-grip) variation put more focus on the bottom lats and worked the biceps better than a traditional wide-grip would.

Sit up tall with your hands a shoulder-width distance apart, elbows squeezing close to your sides. Pull in a slow and controlled fashion, focusing on pulling your elbows down rather than yanking with your hands. Slowly raise the bar and lower it to maintain tension. Overextending your wrists or allowing your elbows to flare can shift the focus away from the lats, so make sure that you are properly aligned.

This minor adjustment allows you to target the lower lats more effectively, which in turn helps to create some mid-back thickness and can give your pulling strength a boost for other exercises such as pull-ups.

3. Neutral-Grip Lat Pulldown

With palms facing, neutral grip is one of the most joint-friendly ways to press, so it's great for lifters with acute shoulder pain and beginners still figuring out their form.

Hold onto the neutral handgrips and sit up tall with your chest high. Concentrate on squeezing your shoulder blades together as you pull the handles down. Keep your elbows close to your body and have control through each rep. Versus some other options, the neutral-grip pull-up makes for a more natural feel in terms of range of motion, which is beneficial for long-term shoulder health.

The result is a smooth, even pull that gives you a great workout for your lats, mid back, and biceps, without overstraining the shoulder joints.

4. Close-Grip (Narrow) Lat Pulldown

Close-grip just changes the angle of pull, and actually permits more stretch at the top and stronger contraction at the bottom. It's a great exercise for hitting the lower lats and building the overall back thickness.

Use a narrow or V-bar handle and sit tall. Keep elbows close to your body and release the bar upwards toward your upper chest in a smooth, steady motion. Concentrate on targeting your lats rather than letting your arms handle all of the work. Lower the bar under control and keep the tension to max out on every rep.

This also serves to complement wide grips, providing more fatness and thickness in the lower and middle back.

5. Single-Arm Lat Pulldown

Single-sided pulldowns might feel glacially slow when compared to the 80% of your potential one-rep-max technique you've learned from YouTube, but they're excellent at correcting imbalances and honing that muscle-to-mind connection.

Snap one handle onto a cable or resistance band and pull single-armed while maintaining an upright, solid torso. Take control of the movement on the pull and release phase, and pay attention to how much your lat is actually engaging. Switch sides and repeat. This unilateral approach also helps prevent one side from compensating for the other (a situation that can occur with heavier bilateral movements).

Even when working out at home, a resistance band that's secured to a solid anchor can generate the same movement pattern and help you gain greater control and focus on individual lat activation.

6. Behind-the-Neck Lat Pulldown

Behind-the-neck variant, more advanced and is a controversial variation. It can target the upper lats and rear delts in a way unique to front pulldowns, but shoulder mobility and form are key.

Executed properly, this variation will keep your pull day fresh and interesting while adding a touch of difficulty.  However, form and joint safety should always take priority over the amount of weight lifted.

How to Choose the Right Lat Pulldown Variation

That said, there are so many different lat pulldown attachments that it can be beneficial to narrow things down a bit based on what you're hoping to accomplish in your training. Every variation places the emphasis somewhere else, and knowing what those differences are can help make your workouts feel more purposeful — and deliver better results.

If you are heavily focused on building strength, then one variation will allow for heavier loads to be moved without losing your shoulders. So the wide-grip pulldowns and neutral-grip pulldowns will be your safest bets here. The wider grip makes your upper lats work harder, and the neutral grip provides more of an angle to pull from for most people, so you can also probably safely lift more weight.

If hypertrophy is your target (slow, controlled muscle building work), close-grip and reverse-grip pulldowns typically lead the way. They both allow for a longer pulling path and a tighter squeeze at the bottom when you're looking to add more time under tension. These variations are even more effective when you slow your tempo on the eccentric (upward phase) of the movement, which makes it easier to feel the lats work throughout the entire range of motion.

If you are a fan of all things symmetry, shoulder-friendly training, or balance, single-arm pulldowns and neutral-grip pulldowns take some beating. The neutral grip also allows for a lot less internal rotation of the shoulder, compared to wider grips. These two are also the most comfortable to perform for lifters who lack mobility.

As a rule of thumb, I often recommend that 2-3 different pulldown variations be alternated on a weekly basis. Combine them with the staples — rows, pull-ups, or even a heavy barbell hinge like the deadlift — and you'll have all your back-building angles covered. This sort of rotation keeps your training from growing stale, prevents plateaus, and helps your back grow not only wide, but strong and aesthetically balanced.

Common Mistakes to Avoid

Even experienced lifters run into trouble on lat pulldowns. Here are the most common issues—and how to fix them so every rep hits your back the way it should.

1. Relying too much on your arms

When your biceps dominate the movement, your lats barely wake up. A better cue is to lead with your elbows. Imagine driving them straight down toward your ribs—this simple shift immediately helps your back take over.

2. Leaning too far back

A slight, organic lean is fine; pulldowns should not be a full-on rowing move. If your torso sways backward with each rep, tighten your core and start over. You should be moving with controlled motion, not dancing your body up the stack.

3. Using momentum instead of muscle

If you find yourself yanking or hopping your whole body to begin the pull, then you’re using too much weight. Pulldowns should feel fluid, not explosive or erratic. Let the weight down and let up on the tension, not your ego.

4. Rushing through the eccentric (upward phase)

Letting the bar fly back up wastes one of the most valuable parts of the exercise. Take two or three seconds to control the eccentric. This not only builds more muscle but also reinforces better shoulder positioning and back engagement.

5. Shrugging the shoulders upward

Pull your shoulders up slightly during the pull to take some of it off your lats and transfer the burden to your traps. Try not to shrug your shoulders during the exercise.

Tweaking these small details not only makes the movement safer — it'll make every single rep that much more effective. And when it comes to back training, quality reps always beat sloppy heavy ones.

FAQs

1. What variation of lat pulldown is best?

There isn't a single "best" option—it depends on what you're aiming for. Wide-grip pulldowns are great for back width, reverse-grip focuses on the lower lats, and neutral-grip is more of an overall, friendly, shoulder-friendly option. For most lifters, some combination of these variations over the course of a week is ideal.

2. Is a thumbless grip better for the back?

Yes. Using a thumbless (or "false") grip can reduce arm dominance and shift more tension onto the lats. It's particularly helpful when your biceps want to dominate the pull, allowing you to hit your back more effectively.

3. Which lat pulldown is best for overall back growth?

A mix of wide-grip and neutral-grip pulldowns usually covers most areas of the back effectively. Wide grips target the upper lats and generate width, neutral grips get into the mid-back muscles and provide a joint-friendly pulling solution. Rotating fans between the two will produce well-developed plants.

4. Are wide-grip or close-grip pulldowns better?

Both have their place. Wide-grip builds outer-lat width, while close-grip increases lower-lat thickness and mid-back contraction. Rotating between these in your training forces a full, balanced back — instead of just one area.

5. Is it okay to lean back on lat pulldowns?

A fair bit of a lean is totally fine — it can ensure that you're able to keep good form and a full range of motion. But don’t start performing a row; be sure to lean too far. Keep your body still as you concentrate on a slow and deliberate pull; the lats should be in tension through every inch of this exercise.

Conclusion

When it comes to lat pulldowns, there's no one-size-fits-all "best" option. Each grip and its variations have their own different advantages, for building width or thickness, improving symmetry, or protecting the shoulders. That's not the true key to progress, however—it's changing things up, mastering every rep, and training on a consistent basis.

Play with different grips, change attachments, and concentrate on clean, intentional reps. As time passes, this diversity will drive your lats, traps, and back as a whole to grow proportionately — so much that your back becomes not only wider but also stronger, thicker, and more defined.

Ready to take your back training to the next level? Build your home gym with equipment that lets you train every pulldown variation. Check out Major Fitness's lat-pulldown–ready power racks and cable systems and start leveling up your workouts today!

References

1. Buonsenso, A., et al. (2025). Electromyographic Analysis of Back Muscle Activation During Lat Pulldown Exercise: Effects of Grip Variations and Forearm Orientation. Journal of Functional Morphology and Kinesiology, 10(3), 345. Examined seven lat pulldown variations in trained lifters and found small differences in lat activation, highlighting the importance of form over grip. PubMed Link

2. Taboada‑Iglesias, Y. (2024). Comparison of the Electromyographic Activity of the Latissimus Dorsi During Different Lat Pulldown Variants. Revista RETOS. Provides updated EMG data comparing muscle recruitment across common pulldown grips and angles. Article Download Link

3. Tanimoto, M., et al. (2025). Self‑Manual Resistance Lat Pulldown Generates a Relatively High Shoulder Adduction Moment and Increases Posterior Deltoid Muscle Activity, with Limited Latissimus Dorsi Activation. Biomechanics, 5(2), 33. Explores an alternative lat pulldown method, showing secondary muscles like the posterior delts may take more load than the lats in certain variations. MDPI Link

4. Sutton, B. (2025). The Biomechanics of the Lat Pulldown: Muscles Worked, Grips & Form. A practical, expert-backed overview of the lat pulldown technique, highlighting proper grip, muscle engagement, and safety. NASM Blog Link