TETSULat Pulldown Machine
The Lat Pulldown Machine is a leverage machine exercise for the back that primarily targets the lats, with the biceps, rhomboids and rear deltoids assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Lat Pulldown Machine
- 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.
Common questions
What muscles does the Lat Pulldown Machine work?
The Lat Pulldown Machine primarily targets the lats. The biceps, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the Lat Pulldown Machine?
You need a leverage machine to perform the Lat Pulldown Machine.
How many sets and reps of the Lat Pulldown Machine should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Lat Pulldown Machine works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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