The lat pulldown is a staple in building a wider, stronger back. But despite its popularity, it’s an exercise that’s often executed incorrectly, which can lead to inefficient workouts or even injuries. Whether you’re a gym newbie or an experienced lifter, it’s essential to revisit your form and habits to ensure you’re making the most of this valuable movement. Below, we’ll discuss seven common lat pulldown mistakes and, most importantly, how to fix them.
Leaning Too Far Back
The Mistake
The lat pulldown is a vertical pulling movement, not a horizontal one. Leaning too far back turns the exercise into a row, reducing the focus on your lats and compromising the movement.
The Fix
Maintain an upright position, with a slight lean of about 10–15 degrees. During each pull, focus on engaging your lats, and remember to lean slightly forward at the top to fully stretch the muscle.
Pulling the Bar Behind the Neck
The Mistake
Behind-the-neck pulldowns place your shoulders in a compromised position, forcing external rotation that many people lack the mobility for. This technique not only increases the risk of injury but also offers no significant advantage over standard pulldowns.
The Fix
Stick to front-of-neck pulldowns. They’re safer, more comfortable, and allow you to lift heavier weights with proper form.
Using Momentum or Swinging
The Mistake
Relying on momentum instead of controlled movements transfers tension away from your lats and onto your joints or secondary muscles. You may end up moving the weight, but your lats won’t get the stimulus they need for growth.
The Fix
Focus on controlled movement during both the pull (concentric) and the release (eccentric). Use a moderate weight that allows you to feel your lats doing the work. If necessary, reduce the weight to prioritize proper form.
Cutting the Range of Motion Short
The Mistake
Not fully extending your arms at the top or stopping short of your clavicle at the bottom reduces the effectiveness of the exercise. This prevents both a deep stretch and a complete contraction of the lats.
The Fix
Complete every rep with a full range of motion. Extend fully at the top to feel the stretch, and pull the bar just below your clavicle at the bottom for maximum contraction.
Setting the Knee Pad Too High
The Mistake
If your knees aren’t securely anchored under the pad, you may find yourself lifting off the seat when handling heavier weights. This instability can reduce the power and effectiveness of your pulls.
The Fix
Lower the knee pad until your thighs are firmly locked in place. You should feel secure and anchored, which allows your upper body to focus entirely on the pulling movement.
Neglecting Your Grip Strength
The Mistake
Your grip often fatigues faster than your lats, causing your form to deteriorate mid-set. This limits your ability to challenge your back and hinders progress.
The Fix
Use lifting straps or grips to support your hands, allowing your lats to handle the bulk of the work. This helps you push through fatigue and get the most out of your session.
Ignoring the Stretch at the Top
The Mistake
Skipping the stretch at the top of the movement means missing out on a crucial phase of the exercise. A deep stretch helps engage the lats more effectively and improves overall hypertrophy.
The Fix
Pause briefly at the top of each repetition and allow your lats to stretch under load before initiating the next pull.
Final Thoughts
The lat pulldown is one of the best exercises for building a wider back—but only when done correctly. By correcting these common mistakes, you’ll protect your joints, maximize your muscles’ engagement, and see better results from your training.
Take the time to review your form and focus on controlled, intentional movement. Your lats will thank you!
