Beginner exercise
Machine Front Lat Pulldown
Also called Iso Pulldown
Technique
How to perform Machine Front Lat Pulldown
- Adjust the seat height and chest pad on the Iso-Lateral Front Lat Pulldown machine so that you can fully extend your arms without your shoulders lifting or hunching.
- Sit facing the machine, placing your feet firmly on the floor.
- Grip the rotating work arms with an underhand (supinated) grip, keeping your arms extended but not locked.
- Engage your core and maintain an upright posture. This is your starting position.
- Exhale as you pull the handles down and back in a fluid path, focusing on contracting your lats and upper back.
- Keep your elbows close to your torso throughout the movement.
- Pause briefly at the bottom, feeling the contraction in your back muscles, then inhale as you slowly return to the starting position, allowing the work arms to move back, up, and out.
- Repeat for the prescribed repetitions, ensuring controlled movements and a consistent tension on your lats.
GymDaze demonstration
Watch Machine Front Lat Pulldown
Programming relevance
Muscles involved
Primary targets: Latissimus Dorsi.
MuscleScoreRole