Machine Lat Pulldown
Handles on a fixed lever path separate the machine version from cable pulldowns: the machine dictates where the weight travels, so you can push close to failure without the bar drifting. That guided arc makes it a good place to work heavy sets of 6 to 10, at the cost of less freedom to fine-tune your groove.
How to do the Machine Lat Pulldown
- Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
- Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Machine Lat Pulldown work?
The Machine Lat Pulldown primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Machine Lat Pulldown good for beginners?
Yes. The Machine Lat Pulldown is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Lat Pulldown?
If you cannot do the Machine Lat Pulldown, try the Behind Neck Lat Pulldown, the Lat Pulldown or the Standing Cable Lat Pulldown (Full Range). Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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