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Machine Front Pull Down
Machine front pulldown targets lats and upper back to build strength and width; performed seated pulling bar to chest, scalable with grip variations.
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 lat pulldown machine with thighs secured under pads and feet flat. Grip the wide bar overhand, slightly wider than shoulders, arms fully extended overhead.
- Pull shoulder blades down and back to initiate movement.
- Drive elbows down and back to pull bar to upper chest.
- Squeeze lats at bottom and hold briefly.
- Slowly extend arms to return bar to start.
- Maintain upright torso throughout.
Coaching Tips
Form Cues
- Pull with elbows, not hands.
- Squeeze shoulder blades together.
- Keep shoulders down away from ears.
- Chest up, core tight.
Breathing
Inhale as you return the bar overhead; exhale as you pull down while bracing core.
Tempo
2-1-2
Range of Motion
Pull bar from full arm extension overhead to just below collarbone, keeping chest up and back slightly leaned.
Safety
Safety Notes
- Avoid pulling behind neck to prevent shoulder strain.
- Use weight allowing full control.
- Stop if shoulder pain occurs.
Spotting
Spotting not required; machine provides safety. Use weight stack pin for quick release if needed.
Common Mistakes
- Using momentum to jerk the bar.
- Leaning back excessively.
- Shrugging shoulders upward.
- Not fully extending arms on return.
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
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