How to do the Machine Lat Pulldown
Adjust the seat so you reach the handles with straight arms and lock your thighs in.
Grab the handles and sit with your chest up.
Pull the handles down, bringing your elbows to your sides.
Let the handles rise under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Lat Pulldown doesn’t suit your gym or your joints.
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