Exercise guide · Back
Machine Lat Pulldown
The lat pulldown machine lets you train your back with a cable-and-stack setup instead of pulling your full bodyweight. Pull the bar to your upper chest while keeping your torso stable.
- Targets: Lats
- Equipment: Machine
- Type: Compound
Step by step
How to do the Machine Lat Pulldown
- Adjust the thigh pad so it holds your legs firmly when seated. Select a manageable weight on the stack.
- Grip the bar slightly wider than shoulder-width with an overhand grip. Sit tall with feet flat on the floor.
- Start with arms extended overhead and a slight lean back from the hips—about 10–15 degrees—not a full recline.
- Pull the bar down to your upper chest by driving elbows down and back. Squeeze your shoulder blades together at the bottom.
- Return the bar slowly to full arm extension without letting the weight stack slam.
Form cues
- Chest up, slight lean back
- Pull to upper chest, not behind the neck
- Elbows point down at the bottom
- Controlled return—keep tension
Common mistakes
- Leaning far back and using body momentum
- Pulling the bar behind the neck
- Gripping too wide and limiting range
- Shrugging shoulders instead of pulling with the back
Muscles worked
Primary
Lats
Secondary
Biceps, Mid back and Forearms
Safety: Start lighter to learn the seat and pad setup. Stop if you feel sharp shoulder pain and reset grip width or lean angle.
Alternatives
