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Lat Pulldown (Machine)

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How to do a Lat Pulldown (Machine)

  1. Sit down and adjust the pad for your thighs. It should be right on top of your thighs, but it shouldn’t press too hard against them.
  2. Adjust the weight to be light enough for you to do at least ten repetitions.
  3. Stand up, grab the handles and sit back down, securing your thighs under the pad.
  4. Bring your shoulders back and down, engage your core, and take a breath.
  5. Pull the handles down by rowing through your elbows. As you pull, your elbows should remain in line with your torso instead of going back behind your body.
  6. Row until you feel a strong contraction in your lats, hold for a second and simultaneously exhale.
  7. Bring the handles to the starting position in a controlled fashion until you feel a stretch in your back muscles.
  8. Take another breath and repeat.


The lat pulldown goal is to use a light enough weight to do enough repetitions with a full range of motion and good form. Avoid using momentum, and if you find that you have to cut the range of motion short, lower the weight.

Lat Pulldown (Machine) Alternatives