Back · Bodyweight
Lying Lat Pulldown
How to do the lying lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Lie on your back beneath a low bar or band anchor with arms extended overhead toward it. Pull the bar down toward your upper chest by driving your elbows down and back, squeezing your lats, then return under control to a full overhead stretch. Keep your torso flat and ribs down.
- 1A strong lat squeeze under the armpits as you pull
- 2Mid-back assisting and biceps working secondary
- 3A full stretch overhead at the top of each rep
Common mistakes
- Arching your lower back off the floor
- Shrugging your shoulders toward your ears
- Yanking with momentum instead of controlling the return
Muscles worked
The lying lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower AbsMinor
Kovo programs the lying lat pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.