Back exercise
Machine Lat Pulldown
Vertical pull on a machine with a guided path.
- Primary muscleBack
- Also worksBiceps
- EquipmentMachine
- TypeCompound
- MovementVertical pull
- LevelBeginner
- Back
- Biceps
- Machine
How to do the Machine Lat Pulldown
4 steps, in the order you do them.
- Adjust the seat and the thigh pad, and grab the handles overhead.
- With your chest up, pull your shoulder blades down.
- Pull, driving your elbows down until the handles reach chest level.
- Return to the top with control.
Muscles worked
Common Machine Lat Pulldown mistakes
What goes wrong most often when you do the Machine Lat Pulldown, and how to fix it.
The seat is so high that you can't reach the handles without stretching.
Adjust the seat so you can grab the handles with your arms straight and your feet planted.
One arm reaches the bottom before the other.
Pull both handles down to the same height at the same time. If one side lags, reduce the weight.
You drive your elbows back instead of down.
Follow the machine's path by driving your elbows down, along your sides.
Alternatives to the Machine Lat Pulldown
They work the back with other equipment, including options for training at home.
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More back exercises
Neutral Grip Pull UpBack · Pull-up bar
Loop Band Lat PulldownBack · Resistance band
Straight Arm PulldownBack · Cable machine
Kneeling Single Arm Lat PulldownBack · Cable machine
Frequently asked questions
What muscles does the Machine Lat Pulldown work?
The Machine Lat Pulldown works mainly the back. It also works the biceps.