Lat Pulldown Machine Exercises

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 the muscles of almost the entire 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 the post, we will give some General tips on how to make training with this equipment more effective. Let’s begin.

1. Wide-Grip Lat Pulldown

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

Wide-Grip Lat Pull-Down Instructions:

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

2. Wide-Grip Pull-down Behind The Neck

Exercise Instructions:

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

3. Underhand Cable Pull-downs

Underhand Cable Pull-Downs Instructions:

1. Take the starting position. Adjust the knee pad. Take the bar palms to him. Width of grip width of the shoulders. Sit on the seat. Torso a little pullback, hold the deflection in the lower back.
2. Exhaling, lower the 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 the starting position under control.

4. One Arm Lat Pull-Down

Instructions

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

5. Parallel-Grip Lat Pull-Down

Instructions

1. Use Parallel-Grip for this exercise. Fix your knees and set the starting weight. Body slightly tilt back
2. Pull the bar to touch the chest without deflecting the body. Locks are diverted down.
3. Making the 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 Instructions

1. Grasp the bar with your fingers inside. Tilt the body back a little
2. Without changing the position of the body pull the bar to the chest until it touches. In the 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

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 the arms, lower the bar down to the touch of the hips.
4. Slowly raise your hands back up. Make the required number of repetitions.

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

8. Triceps Pushdown

Triceps Pushdown – Instructions

1. Set the 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 the body.
2. Lowering the rope down to direct them towards the hips until the arm is fully straightened. The movement is performed at the elbow, the arm and body remain stationary.
3. Making minimal delay slowly return to the starting position. Perform the required number of repetitions.

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

9. High Pulley Overhead Triceps Extension

10. Reverse Grip Triceps Pushdown

Instructions

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

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 the cable in one hand, keeping the shoulders of the body, the elbow should be stationary. Tilt the body until it is parallel to the floor. The second hand can be used for stabilization.
The exercise begins with the 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.

12. Standing Biceps Cable Cur

Steps:

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 the arms at the elbow raise the bar until the hand is fully compressed. Holding hands in the upper part within seconds, controlled by the drop the 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

Steps:

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

Steps:

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

16. Bent-Over Row

17. Seated One-arm Cable Pulley Rows

Instructions

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.

18. Cable Wood Chop Exercise

Instruction

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

19. Cable Crunch

20. Cable Hip Adduction

Instruction

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.