Beginner exercise
Machine Lat Pulldown
Also called Lat Pulldown Machine, Selectorized Lat Pulldown
Technique
How to perform Machine Lat Pulldown
- Adjust the seat and thigh pad on the lat pulldown machine to fit your height and securely lock your legs in place.
- Grab the Machine handles with a pronated (palms facing away) grip, slightly wider than shoulder-width apart.
- Sit with your back straight and your feet flat on the floor.
- Lean back very slightly, keeping your chest lifted. This is your starting position.
- Exhale as you pull the bar down toward your upper chest, bringing your shoulder blades together.
- Keep your elbows driving down and back to fully engage your lats. Pause briefly at the bottom of the movement, then slowly release the bar back to the starting position while inhaling.
- Control the movement to avoid bouncing or jerking motions.
- Repeat for the prescribed repetitions.
GymDaze demonstration
Watch Machine Lat Pulldown
Programming relevance
Muscles involved
Primary targets: Latissimus Dorsi.
MuscleScoreRole