Lat Pulldown (Machine: Plate Loaded)

Load the machine with plates. Pull the handles down independently. This helps identify and fix strength imbalances between your left and right side.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

leverage machine

Bilateral

Seated

repsweight

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

Step 1Setup
- Adjust the seat height of the lat pulldown machine so that the bar is at or just above your chin when seated.
- Sit down on the machine and secure your knees under the padded support.
Step 2Grab the Bar
- Reach up and grasp the bar with an overhand grip, hands 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 chest lifted and shoulders back, engaging your core.
- Keep your feet flat on the floor and maintain a neutral spine.
Step 4Pull the Bar Down
- Begin the movement by pulling the bar down towards your chest, leading with your elbows.
- Focus on squeezing your shoulder blades together as you pull.
Step 5Control the Release
- Slowly allow the bar to rise back to the starting position with your arms fully extended.
- Maintain control throughout the movement to avoid using momentum.
Step 6Repeat
- Continue to perform the pull and release for the desired number of repetitions.
- Ensure that your form remains consistent with each rep.
Step 7Finish the Exercise
- After completing your sets, carefully release the bar and stand up from the machine.
- Make sure to adjust the machine back to its original position if necessary.