Lat Pulldown Machine · Lats
There are 2 lat pulldown machine exercises for the lats here: all isolation exercises, beginner to intermediate level. Good places to start: Lat Pulldown. By level: 1 beginner and 1 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The latissimus dorsi runs from the lower and middle spine and the pelvis up to the front of the upper arm. It pulls the arm down (adduction) and back (extension) and rotates it inward. The teres major, rear delts, biceps and middle back muscles help in most lat exercises.
02
On the lat pulldown, pull the bar to your upper chest, not behind your neck, keep a slight lean back and control the bar on the way up. The lat pulldown trains the same pulling pattern as a pull-up, but lets you choose a weight lighter than your bodyweight, so it is the standard way to build back width and work toward pull-ups.
03
Pick one vertical pull you can progress (pull-up, assisted pull-up or lat pulldown) and one straight-arm movement. Different grip widths and an underhand grip shift the feel but train the same muscle.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with lats training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
