Machine Lat Pulldowns
Machine lat pulldown — fixed-path vertical pull, the standard machine for lat development.
Level: Foundation
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Rock Climbing Swimming Wrestling
Target muscles
The latissimus dorsi drive shoulder extension. The rhomboids and middle trapezius retract the scapulae at the bottom. The biceps and brachioradialis assist. The fixed path makes this accessible for building lat strength before bodyweight pull-ups are possible.
How to perform
Setup
Sit at the lat pulldown machine and secure the thighs under the pad. Grip the bar wider than shoulder-width. Sit tall with a slight backward lean.
Execution
Pull the bar down toward the upper chest by driving the elbows toward the hips and squeezing the lats. Pause briefly at the bottom. Slowly allow the bar to rise back to the start, letting the lats stretch.
Common mistakes
- Leaning back too far.
- Pulling primarily with the biceps.
- Cutting the top range.
- Stopping the pull short of the chest.
- Going too heavy.
Progressions and regressions
Regress to assisted pull-ups (less load = easier). To progress, work toward unassisted pull-ups, then weighted pull-ups.
Programming notes
Excellent foundational vertical pull. 3-4 sets of 8-12 reps, twice a week.
