Lat Pulldown (Machine)

Adjust the seat so you fit snugly. Pull the handles down in a controlled motion. Pause at the bottom to squeeze your back muscles.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

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 height of the lat pulldown machine so that the bar is at about chin level when you sit down.
- 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 grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Ensure your grip is firm and your arms are fully extended.
Step 3Position Your Body
- Sit up straight with your back against the pad and your core engaged.
- Keep your shoulders down and away from your ears, and look straight ahead.
Step 4Pull the Bar Down
- Pull the bar down towards your chest by bending your elbows and squeezing your shoulder blades together.
- Focus on bringing the bar to the upper part of your chest, keeping your elbows pointed down and back.
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, avoiding any jerking or swinging.
Step 6Repeat
- Repeat the pull and release for the desired number of repetitions, ensuring proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and stand up from the machine.
- Make sure to adjust the machine back to its original settings if necessary.