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Machine Front Pull Down
Vertical pulling movement using a lat pulldown machine to target the lats and upper back for width; commonly scaled with grip width adjustments.
About Exercise
Equipment
Lat Pull-down Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Forearms
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
7/10Long Head, Short Head
Shoulders
6/10Rear Delts
Traps
5/10Mid Traps, Lower Traps
Forearms
4/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the machine with thighs secured under the pads and feet flat on the floor. Grasp the bar with an overhand grip slightly wider than shoulder-width, arms fully extended.
- Initiate the movement by depressing the shoulder blades down.
- Drive the elbows down towards the hips to pull the bar.
- Bring the bar down to the upper chest level smoothly.
- Squeeze the lats firmly at the bottom position.
- Control the ascent to return arms to full extension.
Coaching Tips
Form Cues
- Drive elbows down
- Chest up
- Shoulders away from ears
- Squeeze at bottom
Breathing
Exhale as you pull the bar down to your chest; inhale as you control the bar back up.
Tempo
3-1-1
Range of Motion
From full arm extension overhead to the bar touching or nearing the upper chest.
Safety
Safety Notes
- Avoid pulling the bar behind the neck.
- Maintain a neutral spine throughout the movement.
- Do not jerk the weight to start the pull.
Spotting
Not recommended; use the weight stack pin to adjust load safely.
Common Mistakes
- Leaning back excessively
- Using momentum to pull
- Shrugging shoulders up
- Pulling bar too low
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate thoracic mobility
Build Up First
- Basic pulling form knowledge
- Core bracing competency
Also known as
Lat Pulldown, Front Lat Pulldown, Seated Lat Pulldown, Wide Grip Pulldown, Cable Pulldown
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