ZULTA
NL Join the waitlist

Back

Plate Loaded Lat Pulldown

The Plate Loaded 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. Load equal plates on both sides and set the seat so the handles are at full reach.
  2. Lock the thighs under the pad and grip the handles overhand.
  3. Sit tall, set the shoulders down and brace the midsection.
  4. Pull the handles down until the hands are beside the upper chest.
  5. Let the handles return slowly to the top with straight arms.

Tips

  • Match the pace on both sides so neither arm leads.
  • Pause for a moment with the elbows at the ribs.

Common mistakes

  • Loading more weight than can be lowered under control.
  • Letting the plates crash at the top between reps.
  • Leaning back to use body weight on the handles.

Muscles worked by the Plate Loaded 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.

Plate Loaded Lat Pulldown alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Plate Loaded 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 Plate Loaded Lat Pulldown good for beginners?

Yes. The Plate Loaded 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 Plate Loaded 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 Plate Loaded 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)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist