LATS · MACHINE
How to do the machine lat pulldown
The machine lat pulldown trains your lats, with help from your upper back, biceps, forearms. Here is how to do it with good form.
Step by step
- Select the appropriate load.
- Adjust the thigh pad. Your legs should fit snugly.
- Stand up and grab the handles with an even overhand grip (palms facing forward).
- Keep your arms straight and sit down, securing your legs under the pad.
- Bring your shoulders back and take a breath.
- Pull the handles down, tucking your elbows and bringing them in line with your torso. Breathe out.
- Extend your arms slowly and breathe in.
Muscles worked
| Primary | Lats |
|---|---|
| Secondary | Upper Back, Biceps, Forearms |
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the machine lat pulldown
- 6-Week Back Builder3 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your lats
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android