Quick Answer to Your Questions
Can lat pulldown cause elbow pain?
Yes, lat pulldowns can cause elbow pain—but the exercise itself is rarely the true problem.
Why do my elbow hurt during pulldowns?
In most cases, elbow pain during lat pulldowns shows up because the muscles and tendons involved are already stiff, overworked, or lacking proper pliability. This makes the elbows less able to tolerate stress during repeated pulling movements.
Why pain persists: With lat pulldowns, elbow pain is rarely just about the elbow itself. It usually comes from how pulling movements overexert the arms, how restricted muscles and irritated tendons handle stress during repeated pulls, and compensation patterns that develop over time.
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Lat Pulldown Mechanics That Can Contribute to Elbow Pain
I’ve been lifting for over 10 years and have personally experienced—and resolved—elbow pain from lat pulldowns.
The lat pulldown mechanics and factors below are important to understand because they can contribute to elbow discomfort. However, they are not the primary cause of elbow pain during lat pulldowns.
This article explains the root cause.
Grip Type and Hand Position
Overhand vs. Underhand Grip
An overhand grip can increase tension on the forearm extensors, while an underhand grip may overload the biceps and forearm flexors, leading to inner elbow discomfort.
Neutral Grip
A neutral grip often reduces elbow stress by promoting more natural wrist and forearm alignment.
Wide vs. Close Grip
Wide grips increase pressure on the outer elbow tendons, while close grips may place more stress on the inner elbow.
Lat Pulldown Variations and Body Position
Cable Lat Pulldown
Allows for smooth motion but requires proper control to avoid overloading the elbow tendons.
Machine Lat Pulldown
Fixed movement paths can either stabilize or irritate the elbows, depending on machine setup and arm alignment.
Resistance Band Lat Pulldown
Provides variable resistance but can cause irritation if bands are over-tensioned or poorly controlled.
One-Arm Lat Pulldown
Helps isolate muscles but increases the risk of imbalance-related elbow strain if control is lacking.
Kneeling Lat Pulldown
Engages the core but may inflame elbow tendons if the movement becomes unstable or jerky.
Cable Attachments and Handle Selection
Tricep Rope
Encourages neutral wrist alignment but can still cause irritation when resistance is excessive.
Straight Bar
May force the wrists and elbows into less natural positions, increasing joint stress.
Neutral Grip Lat Bar
Offers a more ergonomic grip, helping minimize tendon strain.
V-Handle (Double D Handle)
Promotes neutral alignment and reduces elbow tension.
Single D-Handle
Allows unilateral training but requires controlled execution to prevent overcompensation.
V-Shaped Bar
Can feel comfortable but may increase elbow stress if grip width is not appropriate.
Curl Lat Bar
Engages multiple arm muscles and can increase elbow pressure if used incorrectly.
Equipment Type and Resistance Choice
Cable Machines
Provide smooth, adjustable resistance that can help limit unnecessary elbow stress.
Stationary Machines
Offer guided paths, which may either stabilize or inflame the elbow depending on alignment.
Resistance Bands
Portable and versatile but can create uneven tension that irritates elbow tendons.
Bar Size and Grip Fit
Thick vs. Thin Bar
Using a bar that does not match hand size can cause grip instability and compensation at the wrist or elbow. Thicker bars often increase forearm tension, while thinner bars may lead to overexertion of elbow tendons.
Bar Path and Movement Quality
Bar Path
An improper bar path can force the elbows into unnatural positions, increasing joint stress.
Uneven Hand Position
Misaligned hand placement causes one arm to compensate, creating uneven tendon loading.
Load Management and Tendon Stress
Overall Tendon Stress
Weight should be progressed gradually. Rapid increases can overload the elbow tendons and lead to irritation.
Weight Load and Joint Compensation
Excessive resistance often leads to form breakdown and compensatory movements that inflame the elbows and shoulders.
Joint Positioning and Range of Motion
Wrist Position
Overly flexed wrists transfer unnecessary tension to the elbow tendons. Neutral wrist positioning is critical.
Elbow Position and Degree of Bend
Over-bending or locking the elbows during pulldowns can increase tendon strain.
Range of Motion
Excessive stretching or overly restricted motion can create uneven stress across the elbow tendons.
Muscle Restrictions and Referral Pain
Overload of Wrist Flexors and Extensors
Improper load distribution can cause tightness and irritation that presents as elbow pain.
Overstretching of the Triceps
Tight triceps may cause discomfort at the back of the elbow during pulldowns.
Pain at the Front Crease of the Elbow
Often linked to irritation of the brachialis or lower biceps tendon from poorly controlled motion.
Tight Lats
Restricted lat muscles destabilize the shoulder, forcing the arm and elbow to compensate during the pull.
Alternative Exercises to Avoid Pain During Lat Pulldown Workouts
This section provides alternative exercises to lat pulldowns that target similar muscles while minimizing elbow tendon discomfort, helping you build lat strength and muscle size safely as part of your routine.
You can find instructions of the exercises below on the JEFIT exercise database.
- Resistance Band Lat Pulldown: Resistance bands offer variable resistance and a smoother motion, reducing pressure on the elbow tendons compared to traditional lat pulldowns.
- Machine-Assisted Pull-Up: This variation engages the lats with less strain on the elbow tendons by providing assisted weight support, making it easier to maintain proper form.
- Machine-Assisted Pull-Up (Hammer Grip): Using a hammer grip reduces wrist and elbow stress by promoting a neutral hand position, minimizing tension on the forearms.
- Leverage Machine Iso Row: A leverage machine row isolates the back muscles while providing support for the elbows and reducing joint compensation.
- Dumbbell Pullover (Straight-Arm): This exercise strengthens the lats and chest while reducing strain on the elbows by using a controlled, straight-arm motion.
- Cable Incline Pulldown: This alternative provides adjustable resistance and a natural range of motion, minimizing pressure on the elbow tendons.
Additional Helpful Tips to Avoid Pain
- Incorporate Stretching: Stretch between sets to keep the triceps and forearm muscles relaxed. A quick 15–30 second stretch while resting between sets can improve flexibility and prevent tension in the elbow tendons. Recommended stretches include the overhead tricep stretch and forearm stretches (watch a demonstration on YouTube).
- Use Self-Myofascial Release (SMR): Perform elbow SMR exercises the night before your lat pulldown workouts. SMR relaxes tense muscles, preventing and counteracting elbow injuries.
- For a full lifter’s guide that covers causes, fixes, and FAQs, see: Elbow Pain from Lifting.
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