Lat Pulldown (Machine)
The Lat Pulldown Machine is a vertical pulling exercise designed to build upper body width and strength by targeting the latissimus dorsi. It simulates the mechanics of a pull-up while allowing for adjustable resistance, making it accessible for all fitness levels.
Since the lat pulldown is a primary compound lift for back width, our AI analyzes your strength-to-weight ratio and past performance data to precisely prescribe loads that drive hypertrophy without compromising shoulder health. By tracking your RPE and recovery status, the app determines if you need a high-volume pump session or a heavier strength focus, while also flagging potential shoulder impingement risks based on your history to suggest neutral-grip alternatives if needed.
Form Cues
- Secure your thighs firmly under the knee pads to prevent lifting off the seat
- Grip the bar slightly wider than shoulder-width with palms facing forward
- Initiate the pull by driving your elbows down towards your hips
- Squeeze your shoulder blades down and back at the bottom of the movement
- Control the weight on the ascent until your arms are fully extended
- Don't swing your torso backward to generate momentum
- Don't pull the bar down behind your neck
- Don't shrug your shoulders up towards your ears as you pull
- Don't flare your elbows out excessively; keep them aligned with your torso
Common Mistakes
- Using excessive momentum (swinging)
- Pulling the bar too low (below the chest)
- Shrugging the shoulders
- Grip is too wide
- Not controlling the eccentric phase
Muscles Worked
This exercise primarily isolates the latissimus dorsi, which creates the coveted 'V-taper' aesthetic. It also heavily recruits the biceps for elbow flexion and engages the rhomboids and middle trapezius to stabilize the scapula during the vertical pull.
Primary
Secondary
Get Personalized Coaching for Lat Pulldown (Machine)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.