Lat Pulldown Machine

Pro Tip

Do not pull the bar down further than your shoulder level.

How To

Sit on the machine with your feet firmly planted on the ground, thighs secured by the pad, and hands placed on the handles with an overhand grip wider than shoulder-width apart.
Exhale and pull the bar down towards the ground by driving your elbows downwards and back while squeezing your shoulder blades together.
Continue pulling the bar down until it reaches about shoulder level.
Inhale and allow the bar to raise until your arms are fully extended, returning to the starting position.

Primary Muscle Groups

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Lat Pulldown Machine

This machine can help you improve your pull up strength.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Lat Pulldown Machine

Alternatives

Exercises that target the same primary muscle groups with different equipment