Machine Lat Pulldown

oec:machine-lat-pulldown

A seated compound machine exercise that develops back width and upper-arm pulling strength through guided vertical pulling.

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Also called: Lever Lat Pulldown, Seated Machine Lat Pulldown, Hammer Strength Lat Pulldown

How to do it

Adjust the seat height and thigh pads so your thighs fit snugly beneath the support with feet flat on the floor.
Reach up and grasp the machine handles firmly with an overhand grip.
Sit upright with your chest lifted, core braced, and arms extended overhead.

Initiate the movement by depressing your shoulder blades and driving your elbows down toward your ribs.
Pull smoothly until your hands reach approximately chin or upper-chest level.
Pause momentarily at peak contraction while squeezing your lat muscles.
Extend your arms with control to return the handles to the starting overhead position.

Exhale as you pull the handles downward; inhale as you return them to the top.

Excessive backward leaning to gain momentum.: Keep the torso upright or with a slight, fixed arch in the thoracic spine throughout the entire repetition.
Shrugging the shoulders upward during the pull.: Actively depress the shoulder blades down and back before bending the elbows.
Cutting the eccentric range of motion short.: Allow the machine arms to travel all the way up until the lats are fully lengthened.

Ensure the thigh support is securely locked in place before loading significant weight.

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