Exercise · Back

Medium-grip overhand lat pulldown

The medium-grip overhand lat pulldown is a classic high pulley exercise to train your back with help from your biceps. The medium grip and bar path in front of your chest put you in a strong, controlled position. It’s a good option if pull-ups are still tough or to add more back work at the end of a workout.

Doable at all 76 gyms GoSet follows

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The essentials

Set the seat so your arms are fully extended at the top.
Grip the bar just outside shoulder width, palms forward.
Pull the bar to your upper chest, keep your back straight.

Muscles worked

Front

Back

Primary: Back
Secondary: Biceps

How to do it

Set the seat and thigh pad so your legs are locked in and your arms are almost fully extended when you hold the bar at the top.
Grip the bar just outside shoulder width, palms forward, sit tall with your chest up and both feet flat on the floor.
Start the pull by driving your elbows down, bringing the bar toward your upper chest without leaning excessively back.
Keep your back straight, shoulders down, and avoid pulling the bar behind your neck.
When the bar touches or gets close to your upper chest, pause briefly and squeeze your back.
Let the bar go back up slowly until your arms are almost straight, taking about 2 to 3 seconds on the way up, then start the next rep.

Common mistakes

Pulling the bar behind your neck
Instead : Keep the bar in front of you and aim for your upper chest. If you feel cramped, lean your torso slightly back, but without forcing your neck or shoulders.
Swinging with your lower back
Instead : Stay planted in the seat with your thighs locked under the pad. If you need to swing to move the weight, lower the load so you can pull mainly with your back and biceps.
Not straightening your arms at the top
Instead : Let the bar travel up until your arms are almost fully extended to get a good range of motion, while still keeping control. Just avoid snapping your elbows straight.
Pulling mostly with your hands
Instead : Think about driving your elbows down toward the floor instead of just pulling with your hands. This helps you engage your back better and reduces strain on your forearms.

Coach tips

Breathe in as the bar goes up and breathe out as you pull it down to your chest; this helps keep your torso stable.
Use a controlled tempo: about 1 second to pull down, a short pause at the bottom, then 2 to 3 seconds on the way up.
If the bar keeps hitting the thigh pad or the frame, adjust the seat height or lean your torso slightly back and lock that position in.
You can keep the same weight and slowly add reps from workout to workout to track your progress on this back exercise.

Variations

Medium-grip overhand pulldown with a slightly narrower grip, hands right at shoulder width, for a slightly different feel in your back and biceps.
Kneeling medium-grip overhand pulldown in front of the high pulley if the machine seat doesn’t fit your height well.
Lat pulldown with a 2-second pause at the bottom of each rep to work more on control and back contraction.

Sets and reps

In most gyms, you’ll often see 3 to 4 sets of 8 to 12 reps for the medium-grip overhand lat pulldown, with a weight that allows full, controlled reps.

Equipment

Poulie haute (Lat Pulldown)At all 76 gyms GoSet follows

Alternatives for the same muscles

Log your Medium-grip overhand lat pulldown sets with GoSet

GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.

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Common questions

Where should I feel the medium-grip overhand lat pulldown?

You should mainly feel it in your back, with help from your biceps. If you mostly feel your lower back or neck, reduce the weight and focus on staying upright with the bar in front of your chest, not behind your neck.

The bar doesn’t touch my chest. Am I doing it wrong?

Not necessarily. Depending on your body and the machine, the bar might only get close to your upper chest. The key is to pull as low as you can while keeping your back straight and avoiding any compensation or shoulder pain.

Can I lean my torso back a bit on pulldowns?

Yes, a small, stable lean back can help. Set that position before you start your set and keep it the same for all reps. Avoid leaning farther back mid-set to create momentum.

What if I feel sharp shoulder pain during pulldowns?

Stop the exercise right away and don’t push through the pain. Talk to a health professional or training specialist before going back to this movement or to heavy weights on the lat pulldown.