Plate-Loaded Lat Pulldown

oec:plate-loaded-lat-pulldown

A compound vertical pulling exercise performed on a plate-loaded leverage machine to target the latissimus dorsi, upper back, and elbow flexors.

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Also called: Plate Loaded Lat Pulldown, Lever Lat Pulldown, Leverage Lat Pulldown, Iso-Lateral Lat Pulldown

How to do it

Load the desired weight plates evenly onto the machine's weight horns.
Adjust the seat height and thigh pads so your feet sit flat on the floor with your thighs securely wedged beneath the pads.
Stand or reach up to grasp the handles with a comfortable grip, then sit down firmly beneath the thigh pads with your arms fully extended overhead.

Brace your core and slightly arch your upper back, opening your chest toward the ceiling.
Initiate the pull by depressing your shoulder blades and driving your elbows down toward your hips.
Pull smoothly until the handles reach approximately chin to upper-chest level, squeezing your lats at the bottom.
Control the handles upward along the machine's guided path, allowing your shoulder blades to elevate into a full stretch at the top.

Inhale as you let the handles rise to full extension; exhale forcefully as you pull down.

Excessive backward leaning to use body momentum.: Keep your torso relatively upright with only a slight natural arch in the upper back, anchoring your thighs firmly beneath the pads.
Cutting the range of motion short at the top.: Allow your arms to fully straighten and your scapulae to elevate slightly on each repetition to fully stretch the lats.
Pulling exclusively with the arms rather than engaging the back.: Focus on initiating the movement by depressing your shoulder blades and driving your elbows down, treating your hands as hooks.

Ensure the thigh pads are locked tightly in place before beginning to prevent your hips from lifting off the seat.

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