Library
Beginner
hypertrophy
Lat Pulldown
Machine vertical pull for controlled lat training when free hanging is limited.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Backprimary
100%Armssecondary
45%BackArms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Sit with thighs secured under pads; grip the bar wide.
02
Position 2
Lean slightly back, pull the bar to upper chest.
03
Position 3
Squeeze lats at the bottom; return with control.
Coach cues
- · Lead with elbows, not hands.
- · Do not lean excessively far back.