TOP 20 Lat Pulldown Machine Exercises for Best Workout

Lat Pulldown Machine is often used for one of the two basic exercises, training the back and triceps. However, this is more functional equipment with which you can train muscles of almost all body. In this article, we have collected 20 Best Lat Pulldown Machine Exercises. Will be described the correct technique, the muscles involved. At the end of this post, we will give some General tips on how making training with this equipment more effective. Let’s begin.

Before starting any training, do not forget to warm up and warm up muscles. Adjust equipment to your height and observe safety precautions. Monitor heart rate for optimal training intensity.

1. Wide-Grip Lat Pulldown

Wide-Grip Lat Pull-down

Type:Main Muscle Worked:Level:Also known
StrengthLats, BicepsBeginnerWide Grip Lat Pulldown or Lat Pull-Down.

This is one of main exercises, which we will focus on in more detail. Many beginners make a lot of mistakes that do not lead them to result. Remember the basic rule: first learn technique, then use a lot of weight.

Wide-Grip Lat Pull-Down Instructions:

1. Take starting position. Sit on the seat and adjust knee pad. Next, set initial weight for the first approach.
2. Grab bar with your palms facing forward as wide as possible. Usually, it’s wider than your shoulders and gets down on seat. In this position, arms are extended upwards. The torso will lean back at an angle of 20 to 30 degrees. In lower back creating a bend.
3. Exhaling, pull bar to your chest until touching, pulling your elbows back to shoulder blades. Fix this position for a fraction of a second and slowly return to starting position with maximum stretching of back muscles.

  • Do not swing body movement complete with hands due to contraction of muscles of your back.
  • Start with a small weight for a more correct technique.
  • The positive phase of exercise is done a little faster, slower negative.

2. Wide-Grip Pull-down Behind Neck

Wide-Grip Pull-down Behind The Neck

Type:Main Muscle Worked:Level:Also known
StrengthLats, TrapsIntermediateBehind-the-Neck Lat Pull-Down

This exercise, although they look a little more complicated than previous, so it is not recommended for beginners. It is also important to keep your back and focus the load only on necessary muscles.

Exercise Instructions:

1. The starting position is similar to previous exercise. Adjust knee, take bar with your fingers forward and sit on seat. Setting rush broad. Body straight a little bit. The bar should be over back of your head.
2. Exhaling, lower bar until you touch your neck. In motion, elbows fall back, blades are reduced. Make a delay of a split-second.
3. Slowly return to starting position
Wide Grip Pulldown Behind Neck

  • No need to move your head and swing body.
  • Follow movement of maximum including the work of back muscles.
  • Reduce blades at bottom of the movement.

3. Underhand Cable Pull-downs

Underhand Cable Pulldowns

Type:Main Muscle Worked:Level:Also known
StrengthLatsBeginnerReverse Close-Grip Lat Pull-Down

Underhand Cable Pull-Downs Instructions:

1. Take starting position. Adjust knee pad. Take bar, palms to him. Width of grip width of shoulders. Sit on seat. Torso a little pullback, hold deflection in the lower back.
2. Exhaling, lower bar until you touch your chest. Keeping your elbows and shoulder blades back as far as possible down.
3. After a short delay, raise your hands to starting position under control.

  • Keep your back straight without changing angle.
  • Keep your elbows closed. They should go down next to body.

4. One Arm Lat Pull-Down

One Arm Lat Pulldown

Type:Main Muscle Worked:Level:Also known
StrengthLats, DeltoidBeginnerSingle-Arm Lat Pull-Down

To perform this exercise, you will need to change bar. You will need to use D-handle. The main difference of this exercise is ability to focus on each side separately. In addition, there may be a different trajectory, which will maximize stretch and reduce back muscles. This exercise also allows you to work on the imbalance of body. You can decide which side to start with.


1. Set desired weight and adjust knee pad for easy exercise.
2. Lower handle by bending arm, pulling elbow down as much as possible.
3. Pause and slowly return hand to its original position as much as possible stretching up, stretching muscles of back.

TIP: When you take starting position you sit in front of equipment and your knees rest against pillows. But to get optimal trajectory of load, try to sit sideways. Your knees will not be fixed. But cable will be over your shoulder and the load as accurately as possible will come to the goal.

We try to perform movement is not included in work of the hand. Proper technique is at the lowest point blade should be allotted to your spine.

5. Parallel-Grip Lat Pull-Down

Parallel-Grip Lat Pull-Down

Type:Main Muscle Worked:Level:Also known
StrengthLatsIntermediateParallel-BAR Pull-Down

This bar allows you to work as much as possible lower Lats. Some athletes argue that use of such a bar allows you to feel all muscles of the back and improve situation of your body.


1. Use Parallel-Grip for this exercise. Fix your knees and set starting weight. Body slightly tilt back
2. Pull bar to touch chest without deflecting the body. Locks are diverted down.
3. Making minimum pause, slowly return to the starting position. In the negative phase, we stretch the back muscles as much as possible.

6. V-Bar Pull-Down

V-Bar Pull-Down

Type:Main Muscle Worked:Level:Also known
StrengthLats, BrachialisIntermediateV Pull-Down

You will need a V-Bar to complete this exercise. This exercise is aimed at developing the thickness of the back. It allows you to qualitatively train the middle part of the back muscles.

V-Bar Pull-Down Instructions

1. Grasp bar with your fingers inside. Tilt body back a little
2. Without changing position of body pull bar to the chest until it touches. In lower point of movement of the blade reduce. The elbows should move close to the body.
3. Slowly and under control back to the starting position and do the right amount of repetitions

7. Straight-Arm Pulldown


Type:Main Muscle Worked:Level:Also known
StrengthLats, TrapeziusBeginnerCable Pullover

This exercise is performed standing. You can use any convenient to you or available bar. We recommend trying several options and choose the most convenient.

Straight-Arm Pulldown Instructions

1. To make it convenient to perform the exercise you need to take 1-2 steps back.
2. A bit set body forward (20 – 30 degrees). Keep your hands steady.
3. Without bending arms, lower the bar down to touch of the hips.
4. Slowly raise your hands back up. Make the required number of repetitions.
Straight Arm Lat Pulldown

It is important to keep case in one position and not to sway. The movement is performed by back muscles.

8. Triceps Pushdown

Triceps Pushdown

Type:Main Muscle Worked:Level:Also known
StrengthTricepsBeginnerTriceps Pushdown with Rope

One of the best exercises to train your triceps. Depending on selected bar or rope exercise can have different names. We recommend that you try all options available to you. In our opinion, the rope is more comfortable for hands and this option allows you to achieve the maximum amplitude of movement.

Triceps Pushdown – Instructions

1. Set selected bar or rope. Take one step back. Some users conveniently one of the feet placed on the floor steps back for greater stability. Position your feet put on shoulder width. The forearms are pressed to body.
2. Lowering rope down to direct them towards hips until arm is fully straightened. The movement is performed at the elbow, arm and body remain stationary.
3. Making minimal delay slowly return to the starting position. Perform the required number of repetitions.
Triceps Pushdow muscle

When performing the exercise, all three muscle bundles are included in the work.

  • It is important not to spread your elbows to the sides.
  • Do not perform exercise if you feel pain in the elbows.

9. High Pulley Overhead Triceps Extension

High Pulley Overhead Tricep Extension

Type:Main Muscle Worked:Level:Also known
StrengthTricepsBeginnerOverhead Triceps Extensions

For High Pulley Overhead Triceps Extension it is worth using a rope. The rope is taken over the head with an average grip. The body tilts slightly forward, arms bent at the elbow. This is the starting position.
The movement is performed smoothly. Straightening your elbows pull swords while hands will not be completely straightened, with minimal pause, let go of the cable. Perform the required number of repetitions.

  • It is Important to keep the body stationary so that the entire load falls on the triceps.
  • Ideally use a movable unit by installing the cable according to your height. This will eliminate the angle of inclination of movement
  • Do not spread your elbows to the sides, it is important to keep the position of the shoulders in one position.

10. Reverse Grip Triceps Pushdown

Reverse Grip Triceps

Type:Main Muscle Worked:Level:Also known
StrengthTricepsBeginnerTriceps extensions reverse grip

For this exercise, you will need an ez bar with which it will be more convenient to perform the movement.


1. Take the starting position. Exercise is performed standing. Take the bar with palms facing up. Legs should be shoulder width apart. The shoulders are pressed against the body, during movement they remain motionless.
2. Slowly lower the handle to the touch of the hips. Perform a pause for a split-second and return the hands up to the starting position.
3. Perform the required number of repetitions.
The main movement is performed by triceps. Thus, it is necessary to keep Loki in one position. It is also important not to move the wrist. Reverse Grip Triceps Pushdown is a good alternative if your muscles need stress or if you use super series.

11. Single Arm Kickbacks

Singl Arm Kickbacks

Type:Main Muscle Worked:Level:Also known
StrengthTriceps, deltoid, latissimus dorsiIntermediateCable Kickbacks

This exercise is more difficult coordination, so it is recommended to start with the development of the technique of the exercise and lightweight. Ideally, you should use a d-handle that will not slip out of your hand.

Starting position: taking cable in one hand, keeping shoulders of your body, elbow should be stationary. Tilt body until it is parallel to the floor. The second hand can be used for stabilization.
The exercise begins with movement of the arm up to full extension. Making a short pause controlled lower the hand to its original position. Perform the required number of repetitions.

  • If it is difficult to hold the body, you can use the bench.
  • For greater efficiency, you can use a static load, pausing 1-2 seconds at the top of the exercise.

12. Standing Biceps Cable Cur

Standing Biceps Cable Cur

Type:Main Muscle Worked:Level:Also known
StrengthBicepsBeginnerStanding Biceps Curl

A great exercise that can be a good alternative to free weight exercises (Barbell Curl or EZ-Bar Curl). The grip can be selected medium, narrow or wide. Accordingly, various bars or rope can be used.


1. The pulley unit must be installed in the lower position. We hold the bar in our hands with our fingers forward. Elbows near the body. This is the starting position.
2. Bending your arms at elbow raise the bar until hand is fully compressed. Holding hands in upper part within seconds, controlled by drop weight down. It is important not to rock the body, helping in the rise.
3. Perform the required number of repetitions.
You can use variations of this exercise – with a rope will be on the principle of praise exercise hammers. In addition, some users prefer to perform lifts separately with each hand.

13. High Cable Curls

High Cable Curls

Type:Main Muscle Worked:Level:Also known
StrengthBicepsIntermediateHigh Curls

This is an exercise for experimenters, as movement is not standard. You will need a bench to train.


1. Install a bench under the cable. Take the bar with both hands palms to yourself. Bend your elbows until your forearms are parallel to the floor.
2. Bend your arms at the elbow until the handle comes close to your forehead. Hold the bar for a second and then slowly return the bar to its original position.
3. Perform the required number of repetitions.

14. Upright Cable Row

Upright Cable Row

Type:Main Muscle Worked:Level:Also known
StrengthShouldersIntermediateFace Pull

This exercise works well on the deltoids. To perform it, you need to adjust the pulley with cable and rope.


1. In the starting position, legs should be approximately shoulder width apart. The rope takes grip with your fingers down and keep at the level of his face.
2. Pull a rope until moment when your brush will be at the level of face. Forearm drop they should move parallel to the floor.
3. Pushing elbows far back as possible doing minimum pause and the controllable returns to its original position. Perform required number of repetitions.
A simpler variation of this exercise is Cable Rope Rear-Delt Rows. In it, we pull rope to his chest. This is a simpler option. To perform it, it is recommended to slightly tilt body back. From the selected version of the exercise depends on which part of the deltoid muscles will get more load.

15. Cable Front Rope Raises

Cable Front Rope Raises

Type:Main Muscle Worked:Level:Also known
StrengthShouldersBeginnerFront Cable Raise

Use the lower pulley and rope for exercise. In the starting position, you stand with your back to cable and take rope so that cable is below between your legs. Arms slightly bent at the elbow. Raise your hands until they are parallel to the floor. Withstands a short pause and slowly lower your hands. Perform the required number of repetitions.

16. Bent-Over Row

Bent-Over Row

Type:Main Muscle Worked:Level:Also known
StrengthLats, TrapeziusBeginnerFront Cable Raise

1. You will need a rope or curved bar as shown in the picture. Use the low pulley. To perform the exercise, bend your legs slightly and lean forward. This will provide stability and the necessary geometry of motion.
2. With effort pull myself up the bar touching the body. Elbows move along the body. Bring the blades together.
3. After a minimal pause, return to the starting position. Perform the required number of repetitions.

17. Seated One-arm Cable Pulley Rows

Seated One-arm Cable Pulley Rows

Type:Main Muscle Worked:Level:Also known
StrengthMiddle BackIntermediateFront Cable Raise

You may need a bench to exercise. The pulley should be installed just below your shoulder. When doing the exercise with one hand, connect the appropriate bar.


1. Sitting on a seat or bench, take the handle in one hand palm down. The arm should be fully extended forward. Body slightly tilt back. In the lower back hold the deflection.
2. Pull the handle toward you until the arm at the elbow bends to at least 90 degrees. The shoulder should be pressed against the body. The arm rotates 90 degrees by turning the forearm and wrist. The body is not tiltable
3. After a minimum pause, return the hand to its original position. Perform the required number of repetitions for each hand.

Do not forget to turn the wrist when you return the hand to its original position

One variation of this exercise is using a high pulley. Exercise is performed standing. Since the trajectory of movement and the load of the other movement are different. While the wrist makes a full 180 degree rotation. In the beginning of the movement your palm is pointing down, at the end of the movement upwards.

18. Cable Wood Chop Exercise

Cable Wood Chop

Type:Main Muscle Worked:Level:Also known
StrengthAbdominalsBeginnerFront Cable Raise

Great exercise for the muscles of the bark and press. The movable pulley makes the exercise even more varied using the upper, middle and lower positions. Provide additional free space for hand movement.


1. Stand sideways to the cable and take with both hands the handle. For the lower position of the pulley can be slightly bent legs at the knee.
2. With the rotation of the body, raising the arm straight arms obliquely from below upwards. The motion is similar to the unwinding
3. Controlled return to the starting position and repeat the exercise several times on each side changing position.

It is important to dynamically rotate body and focus on muscles of press and bark. It is important to do a variety of movements for a more effective workout.

19. Cable Crunch

Cable Crunch

Type:Main Muscle Worked:Level:Also known
StrengthAbdominalsBeginnerCable Crunch Row

Fitness Mat and rope are used for training. Use the lower position of the pulley. Knees can be bent. To start the movement pull the rope to his head. With effort, twist the body. It is important to stay in the extreme position and use a static load. We return slowly as well. Perform the required number of repetitions.
To maximize the effectiveness of training should constantly keep the muscles of the press in tension.

20. Cable Hip Adduction

Cable Hip Adduction

Type:Main Muscle Worked:Level:Also known
StrengthQuadricepsBeginnerCable Crunch Row

You will need a cuff that will be attached to the leg. The pulley is set to the lower position. Legs are trained one by one.


1. Fasten the cuff to the ankle, become sideways to the cable, for stability hold on hand. The second hand is free or on the belt.
2. We remove the leg as much as possible to the side, the body remains stationary.
3. After a minimum pause, controlled return the leg to its original position. Perform the required number of repetitions and change the foot.

Variations of the exercise may be to move the leg back facing the cable.

Video Workout

This video shows how you can effectively use Lat Pulldown Machine Exercises in your workouts.


The muscles of the back and lat muscles in particular form the athlete’s silhouette. Therefore, it is extremely important to pay sufficient attention to this muscle group. We hope these examples of exercises will be helpful to you as you build your training programs.

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