FIX THESE 3 LAT PULLDOWN MISTAKES

Lat pulldowns are a staple in almost every training program, and for good reason. As one of the best exercises to build strong and muscular lats, they’re in the same league as chin-ups and pull-ups.

But here’s the kicker: even though they’re a go-to exercise, I see people messing them up all the time. And guess what? That means leaving a lot of gains on the table. 

If you’re a coach or trainer, it’s up to you to make sure your clients are doing their lat pulldowns correctly. Because if they aren’t, all that time under the bar is not giving them the muscle-building payoff you’re both hoping it will.

ARE YOU PASSIONATE ABOUT TRAINING AND WANT A CAREER IN THE FIELD?

YES, I WANT TO BECOME A PERSONAL TRAINER

In this article, I’m going to break down three of the most common mistakes you’re likely to see, and—more importantly—how to fix them so your clients can hit their lats hard and see results.  By the end, you’ll be armed with the knowledge to cue them right and ensure every set counts. 

Lats Anatomy

Before we get to the mistakes, it’s important to understand some basic anatomy and muscle functions of the lats, otherwise known as the latissimus dorsi.

The lats are a relatively complex muscle with multiple proximal attachments across the back. They originate from the spinous processes of T7 to L5, extending down to the sacrum and along the iliac crest of the hips. Additionally, some of the fibers interweave with the thoracolumbar fascia, which provides additional structural support and aids in force transmission.

In some portion of the population, there are also additional proximal attachments toward the posterior ribs, specifically the 9th through 12th, as well as an attachment to the inferior angle of the scapula.

Image 1: https://commons.wikimedia.org/wiki/File:1119_Muscles_that_Move_the_Humerus_b.png
Image 2: https://commons.wikimedia.org/wiki/File:Thoracolumbar_fascia.JPG

The lats have distal insertions in the bicipital groove, which allows them to play a crucial role in movements like shoulder extension, adduction, and internal rotation. This anatomical placement makes the lats highly effective in pulling movements, such as pulldowns or rows,

Image 3: https://commons.wikimedia.org/wiki/File:Latissimus_dorsi_muscle_animation.gif

We should also keep in mind that the human body rarely works in isolation, and there will be other muscles that may assist in some of these actions.

Now that this is covered and you have a better visual representation of how the lats operate, we can get to the nitty gritty and discuss some common mistakes.

Mistake #1 – Pulling the bar too low

With this mistake, the bar is pulled somewhere between the lower chest and potentially all the way toward the belly button.

When this mistake occurs, it happens in tandem with elevation of the scapulae which leads to internal rotation of the shoulders.

This removes a substantial amount of tension from being directed toward the lats, and quite frankly is only possible when the weight selected barely meets the threshold to activate and fatigue the lats in any meaningful degree.

It basically turns the exercise into a form of triceps extension, since a moment arm is basically created with the forearms.

However, if a client has the capacity to perform triceps extensions with the weight desired for lat pulldowns, the reality is, the weight is too light!

Solution – Pull the bar toward the mid sternum

By pulling the bar toward the mid sternum, you can effectively maintain the line of tension toward the lats and away from excessively targeting the triceps as you would in a triceps extension.

Pro-tip: While instructing your clients to pull the bar toward their sternum, cue them to push their sternum toward the bar simultaneously.

This encourages optimal scapular positioning through retraction and depression, while also promoting thoracic extension. These adjustments not only help stabilize the shoulder girdle but also better align the lats with the line of pull, maximizing the effectiveness of each rep.

Mistake #2 – Limited lengthened range of motion

This is often the most common mistake you might see with your clients and from experience I see this happening due to two reasons.

Reason #1: Limited shoulder range of motion.

Their passive and active range of motion in regard to overhead movement (shoulder flexion) is making it difficult to bring their arms overhead without restriction or even pain.

Addressing this is beyond the scope of this article, but it is something to be considered. If your client DOES demonstrate restriction and especially pain, then forcing their joints into unnatural positions through weighted movements is not always a great idea.

Reason #2: Lack of awareness or understanding of proper technique.

What’s often happening is that your client simply doesn’t understand the correct mechanics of the movement. This is where a knowledgeable and strategic coach, like yourself, can step in to correct the issue.

As a critical thinker, the key question to ask is:

“Should my client be bringing their arms fully overhead during lat pulldowns?”

To answer that, we need to align the exercise with the client’s specific goals.

For instance, if their primary objective is general strength, improving mobility, and functional movement, then encouraging full arm extension overhead during lat pulldowns can be a fantastic way to promote balanced scapular and shoulder movement. Think of it as a free dose of mobility training integrated into their strength workout.

Mai has written an incredible article going over all of the positions of the shoulders, which I highly suggest you take a look at.

If on the other hand, your client’s main goal is strictly hypertrophy, the answer might in fact be different. To understand why, we need to consider the concept of “passive insufficiency“.

Passive insufficiency occurs when a muscle is stretched to its maximum length, limiting its ability to generate significant force or contribute effectively to powerful contractions and peak torque.

When it comes to the lats, if the goal of your client is PURELY hypertrophy, then it would be wise to in fact limit the full overhead range of motion.

This is because when your arms are fully overhead, at 180° of shoulder flexion, the lats are at a mechanical disadvantage and unable to generate peak force. In this position, the muscle has reached a state of passive insufficiency, meaning it is overly lengthened and cannot contract effectively. As a result, other muscles such as the teres major, posterior deltoid, and long head of the triceps step in to initiate the movement and assist with shoulder extension until the lats can regain their mechanical advantage.

Therefore, if your client’s goal is strictly muscle hypertrophy, they can effectively limit the full overhead position and maintain better tension on the lats.

Now, this doesn’t mean you should drastically limit the lengthened position by resorting to half reps. Instead, you can maintain a slight backward torso lean, around 15 degrees, which prevents the arms from reaching the passive insufficiency zone while still allowing for a full, controlled range of motion that maximizes lat engagement.

Mistake #3 – Excessive extension and lack of abdominal bracing

Unfortunately, this is something that I have seen many social media influencers preach, yet it is not the best way to perform a lat pulldown.

I will begin by saying that YES, you DO require some thoracic extension to create a position where the lats can contract forcefully. However the problem becomes when that extension becomes excessive.

When people overextend their thorax, they often exaggerate the lumbar curve as well, which can result in excessive lumbar lordosis. This can lead to “hinging” or creasing in the lower back, causing unnecessary compression and strain on the lumbar vertebrae. This misalignment places extra stress on the intervertebral discs, potentially increasing the risk of lower back pain or injury over time.

Solution: Brace the core to limit the amount of extension generated

When performing lat pulldowns, you should be bracing your mid-section. What this does is create an imposed limit on how far you can push into extension. 

This way, you can maintain a neutral spine with a slight bias toward extension, without it being above and beyond what’s required to properly tension the lats. 

By addressing these three common lat pulldown mistakes:

1: pulling the bar too low,
2: limiting the lengthened range of motion, and
3: excessive extension without core bracing

you’ll help your clients maximize their results.

As a coach, it’s your responsibility to ensure that their technique aligns with their goals, whether it’s muscle hypertrophy, mobility, or overall functional strength. The devil is in the details, and even small tweaks can make all the difference in terms of effectiveness and safety.

By applying the principles discussed here, you’ll be setting your clients up for long-term progress, ensuring they get the most out of every rep, every set, and every session.