Machine Lat Pulldown
Muscles worked: Back (assisted by biceps, rear delts).
How to do it
- Set the thigh pads so they pin you down firmly - you should not be able to lift off the seat.
- Take the handles with your arms fully extended and let the lats stretch at the top.
- Pull your elbows down toward your sides until the handles reach your upper chest.
- Keep your torso upright - leaning back turns it into a row.
- Return under control to a full stretch before the next rep.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Thighs under the pads, chest tall
- Elbows down to your sides, no leaning back
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the machine lat pulldown properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.