Lat Pulldown Machine

Wide, long back
Lat Pulldown Machine gif

Coach's Tips

It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!

How to Lat Pulldown Machine

Starting Position

1. Sit on the Lat Pulldown Machine with your feet flat on the floor and your knees bent at a 90-degree angle.

2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

3. Make sure your back is straight and your chest is out, and your shoulders are pulled back.

4. Keep your arms fully extended, with your elbows slightly bent.

Proper Form

1. Pull the bar down towards your chest, keeping your elbows close to your side.

2. Keep your back straight and your chest out as you pull the bar down.

3. Keep your shoulder blades pulled back and together throughout the movement.

4. Once the bar is at chest level, pause for a moment, and then slowly and in a controlled manner, return the bar to the starting position.

Breathing Technique

1. As you pull the bar down, take a deep breath in.

2. As you return the bar to the starting position, exhale.


1. Make sure not to arch your back as you pull the bar down.

2. Do not jerk the bar down or use momentum to pull the bar down.

3. Do not lock your elbows in the starting position, keep them slightly bent.

4. Do not use too much weight. Make sure you can do the exercise with good form before increasing the weight.

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