# Lat Pulldown (Machine)

> A machine pulldown with a wide overhand grip that trains the lats, upper back and biceps.

Page: https://fitnessie.app/exercises/lat-pulldown/
Type: Machine · Pull
Demo video: https://fitnessie.app/demos/lat-pulldown/d2bc679df68158bb.mp4

## How to do it

1. Sit with your thighs under the pads and take the bar with a wide overhand grip.
2. Lean back slightly, lift your chest and keep your head neutral.
3. Pull the bar down in front of your face to your upper chest, driving your elbows down.
4. Return to straight arms overhead with control.

## Key cues

- Thighs locked under the pads
- Slight lean back, held still
- Bar passes in front of your face
- Elbows down to your sides

## Common mistakes

- Swinging your body to move the weight
- Leaning far back so it becomes a row
- Using too much weight and cutting range short

## Muscles worked

- Primary: Lats, traps and rear delts
- Secondary: Biceps and forearms

## Equipment

Lat pulldown machine.

## Variations

- [Lat Pulldown - Close Grip (Cable)](https://fitnessie.app/exercises/close-grip-lat-pulldown/)

## Programs that use it

- [GZCLP](https://fitnessie.app/programs/gzclp/)
- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [BarBend: Lat Pulldown](https://barbend.com/lat-pulldown/)
- [StrengthLog: Lat Pulldown](https://www.strengthlog.com/lat-pulldown-types/)