Machine Lat Pulldown

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Lever Machine

Technique

1. Adjust the seat so the handles are just within reach with your arms fully extended.
2. Secure your thighs under the pad and grip the handles.
3. Pull the handles down and slightly back until your hands reach about chin to shoulder level.
4. Let them return under control until your arms are straight.

Cues

• Set the shoulder blades down before the arms bend.
• Keep your chest up and drive the elbows toward your hips.

Common mistakes

• Leaning far back and turning it into a row.
• Letting the weight yank your arms up at the top.

Variations

• Machine Close Neutral-Grip Pulldown

Alternatives

• Lat Pulldown
• Pull-Up
• Machine-Assisted Pull-Up