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Machine Lat Pulldown

The Machine Lat Pulldown is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 28%, lats (lower) 18% and biceps (long head) 8%.

Level: BeginnerEquipment: MachineMulti-joint (compound)

How to do it

  1. Set the seat and thigh pad so the handles are at full reach and the thighs are held down.
  2. Grip the machine handles overhand and sit tall.
  3. Draw the shoulders down away from the ears.
  4. Pull the handles down until the hands are level with the upper chest.
  5. Return slowly to straight arms.

Tips

  • Keep the back against the seat pad if the machine has one.
  • Lead with the elbows and keep the grip relaxed.

Common mistakes

  • Setting the seat so low that the stack never rests between sets.
  • Pushing the head forward as the handles come down.
  • Cutting the stretch short at the top.

Muscles worked by the Machine Lat Pulldown

  • Lats (upper) Primary28%
  • Lats (lower) Primary18%
  • Biceps (long head) Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Brachialis Secondary6%
  • Rear delts Minor6%
  • Mid traps Minor5%
  • Forearm flexors Minor4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.

Machine Lat Pulldown alternatives

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No equipment

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Frequently asked questions

What muscles does the Machine Lat Pulldown work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Machine Lat Pulldown good for beginners?

Yes. The Machine Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Machine Lat Pulldown?

For example the Band Lat Pulldown, Lat Pulldown and Medium Grip Lat Pulldown. They train mostly the same muscles, some with different equipment.

How do you make the Machine Lat Pulldown harder?

Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).

Sources

  • Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)

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