Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Machine Pulldown
Back · Machine · Primary muscle: Latissimus Dorsi
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-2
Rest90s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Adjust the seat and thigh pad so your thighs are held securely and your feet remain firmly planted.
- Sit upright, brace your core, lift your chest, and grip the pulldown bar with a comfortable overhand grip slightly wider than shoulder width.
- Begin with your arms extended overhead and your shoulders controlled without excessive shrugging.
- Drive your elbows downward and pull the bar toward your upper chest without leaning excessively backward.
- Pause briefly at the bottom while keeping your wrists neutral and chest lifted.
- Return the bar upward slowly until your arms are extended, then repeat without allowing the weight stack to slam.
Muscle focus
Muscles
Primary: Latissimus Dorsi
Coaching
Tips
- Think about pulling your elbows toward your sides rather than pulling only with your hands.
- Choose a load that allows a full controlled range of motion and a slow return.
- Keep your torso nearly upright with only a small natural backward angle.
- Maintain steady contact with the thigh pad and keep both feet planted.
Technique check
Common mistakes
- Using excessive body momentum to move the weight.
- Leaning too far backward during the pull.
- Pulling the bar behind the neck.
- Shrugging the shoulders excessively instead of controlling the shoulder blades.
- Using too much weight and shortening the range of motion.
- Releasing the weight too quickly or allowing the stack to slam.
- Pulling primarily with the arms instead of driving the elbows with the back.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes