To do a Machine Lat Pulldown, set the seat so the handles start just above your head, lock your thighs down, and pull the handles to upper chest height while keeping your ribs stacked. It primarily trains the lats, with the upper back and biceps assisting. The most common mistake is shrugging and pulling with the arms first, so start by pulling the shoulder blades down and then drive the elbows. Progress by adding reps first, then move the pin up once every set stays smooth and controlled.
Step-by-step form
- Set up: Adjust the seat so the handles start above your head.
- Brace: Set the thigh pad snug and sit tall.
- Initiate: Pull shoulder blades down before bending the elbows.
- Main rep path: Drive elbows down toward your ribs.
- Hardest point: Pause when the handles reach upper chest height.
- Finish: Control the return to a full overhead stretch.
- Reset: Re-stack ribs over hips before the next rep.
Who this variation is for
Machine pulldowns are great when you want a fixed path that reduces setup errors. If the machine does not fit your body, use a cable or band instead.
- Best fit: Intermediate lifters building consistent vertical pulling
- Not ideal when: The machine handle path feels awkward
- Better option if not ideal: Cable Lat Pulldown
Setup and equipment
A good seat height is the difference between lats and shoulders.
- Setup position: Handles start above head, torso tall, knees pinned
- Equipment setup checks: Pin fully seated, pads secure, handles even
- Start load/resistance: A weight you can control for 8-12 smooth reps
- Bracing and breathing plan: Inhale at the top, exhale as you pull down
Muscles worked and movement pattern
This is a vertical pull on a fixed path. You should feel the lats and mid-back doing the work while the torso stays still.
| Role | Muscles |
|---|---|
| Primary | Lats |
| Secondary | Upper back, biceps |
| Stabilizers | Core, rotator cuff |
At a glance
- Variation: Machine
- Best for: Stable vertical pulling volume
- Primary muscles: Lats
- Equipment: Lat pulldown machine
- Difficulty: Intermediate
- Primary goal: Strength and control
How to spot and fix bad form
- Handles start above the head, not in front.
- Shoulder blades move down first.
- Elbows drive down and in.
- No excessive lean back.
- Smooth, controlled return to the top.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Shoulders shrug at the start | Pulling with arms instead of back | Pull shoulder blades down first |
| Leaning back to finish reps | Load too heavy | Reduce load and keep ribs stacked |
| Short range at the top | Rushing the return | Pause at the top for a full stretch |
What you should feel
- At the start of each rep: Lats engaged as shoulders set down
- During lowering or lengthening: A controlled stretch through the sides of the back
- During the hardest point: Lats and mid-back, not neck or biceps
- At lockout or finish: Arms long with shoulders still down
- If you feel joint pain: Reduce range and try a neutral grip handle
Regressions (Easier Versions)
- Neutral-grip pulldown for shoulder comfort
- Band pulldown to reduce load and control range
Progressions (Harder Versions)
- 1-second pause at the bottom without leaning back
- Slow 3-second return to the top stretch
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Cable pulldown | When you want a more adjustable path | Easier to dial in grip width |
| Band pulldown | When you need joint-friendly resistance | Lighter load and easier setup |
| Dumbbell row | When you want heavy unilateral pulling | Builds strength through a row pattern |
How to program around sticking points
Pick a track and keep your form strict. Most sets should end with 1-3 reps in reserve.
For Strength
- Sets: 4-5
- Reps: 4-6
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add a small pin when reps stay clean
For Muscle Growth
- Sets: 3-5
- Reps: 8-12
- Rest: 90-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then increase the pin
For Skill / Return to Training
- Sets: 2-4
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Keep ribs stacked and control the top stretch
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Moderate load | Clean range and tall torso |
| 2 | 3 x 11-12 | Same load | Smooth tempo |
| 3 | 4 x 8-10 | +1 pin | Keep elbows in line with torso |
| 4 | 4 x 8-10 | Same load as week 3 | Full stretch at the top |
Troubleshooting block
If shoulders feel pinchy, bring the grip slightly narrower and avoid an extreme overhead stretch. If your lower back fatigues, reduce the load and keep the torso more upright. If you cannot feel your lats, lighten the weight and think about pulling your elbows to your ribs.
Safety and Contraindications
Lat pulldowns should feel strong in the back, not sharp in the shoulders. Adjust grip width, range, or machine settings if any joint pain appears.
- Stop the set if: Sharp shoulder pain or numbness appears
- Use caution if: You have a recent shoulder impingement flare-up
- Safer substitutions: Neutral-grip pulldown, band pulldown, chest-supported row
FAQs
Should I use a wide or neutral grip on the machine?
Use a grip that keeps your shoulders comfortable and elbows in line with your torso. Many people do best with a shoulder-width or slightly narrower grip.
How far should I pull the handles down?
Aim for upper chest height. Pulling lower often means you are leaning back too far.
Why do I feel this in my biceps more than my back?
Your lats may not be set. Drop the load and pull the shoulder blades down before you bend the elbows.
How do I know the seat height is right?
Your elbows should be slightly below the handles at the start, with shoulders still down. If you feel a shrug, adjust the seat.
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