Machine Lat Pulldown
MachineStrength
The Machine Lat Pulldown is a strength exercise performed on a cable machine where you sit and pull a wide bar down to your upper chest from an overhead position, emphasizing controlled eccentric release. Its primary purpose is to build upper back width and thickness while improving pulling strength for compound lifts. It mainly targets the latissimus dorsi, with secondary engagement of the rhomboids, trapezius, and biceps, making it ideal for beginners to advanced lifters seeking back development without free-weight complexity.
How to Perform Machine Lat Pulldown
- 1Sit on the lat pulldown machine and adjust the thigh pads to secure your legs firmly against the pad, preventing upward movement during the pull.
- 2Select the desired weight on the stack and grip the wide bar with an overhand grip (palms facing away), hands slightly wider than shoulder-width apart.
- 3Lean back slightly from the hips (about 10-15 degrees) while keeping your chest up and core engaged; fully extend your arms overhead to unrack the bar.
- 4Inhale deeply, then exhale as you pull the bar down in a smooth, controlled motion toward your upper chest, driving elbows down and back.
- 5Squeeze your shoulder blades together at the bottom of the pull, keeping your torso stable and avoiding momentum from the hips or legs.
- 6Inhale as you slowly return the bar to the starting position with arms fully extended, maintaining tension in your back.
- 7Repeat for the desired number of reps, then carefully rack the bar.
- 8Key form tips: Keep your head neutral (avoid looking up); do not swing or use body momentum—focus on back contraction. Common mistakes: Rounding the shoulders forward or pulling the bar behind the neck (keep it to the chest).
