Lat Pulldown - Cross (Machine)

Machine with handles that cross over. Pull wide and down. Great stretch at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

upper lats / teres

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat of the lat pulldown machine so that the bar is at about your upper chest level.
- Sit down on the machine with your feet flat on the floor and your knees secured under the pad.
Step 2Grab the Bar
- Reach up and grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Ensure your grip is firm and your wrists are straight.
Step 3Position Your Body
- Sit up straight with your back against the pad, keeping your core engaged.
- Tilt your head slightly upward and look straight ahead to maintain proper neck alignment.
Step 4Pull the Bar Down
- Pull the bar down towards your upper chest by bending your elbows and driving them down and back.
- Focus on squeezing your shoulder blades together as you pull the bar down.
Step 5Control the Release
- Slowly allow the bar to rise back to the starting position, fully extending your arms.
- Maintain control throughout the movement and avoid letting the weight drop quickly.
Step 6Repeat
- Repeat the pull and release for the desired number of repetitions, ensuring to maintain proper form throughout.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and stand up from the machine.
- Make sure to adjust the machine settings back to their original position if necessary.