Exercises

Machine Lat Pulldowns

Also known as Hammer Strength Pulldowns, Iso-Lateral Pulldowns, and Plate-Loaded Lat Pulldowns

What It Is

Pulls fixed handles down along an arc the machine guides, building back width and the pulling strength behind a pull-up.

How to Do It

Set the seat so your thighs fit snug under the pads. Reach up, grab the handles and sit tall. Pull the handles down until your hands reach about shoulder level. Let them rise slowly until your arms are straight.

Tips

Lead with your elbows, driving them toward your ribs. Keep your shoulders down away from your ears.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Lever Lat Pulldown Machine

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