Machine Pulldown

A seated machine pulldown that trains the lats and biceps through a fixed vertical pull — the universal gym back-builder.

Back Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

Biceps

Step by step

Sit on the machine and lock your thighs under the pad with feet flat on the floor.
Grip the bar slightly wider than shoulder width with palms facing forward.
Lean your torso back about 10 to 15 degrees and pull your shoulder blades down to set the lats.
Pull the bar down to the upper chest by driving the elbows down and back, not by yanking with the arms.
Pause briefly at the bottom with the bar at your collarbones, squeezing the lats hard.
Let the bar travel slowly back up over 2 to 3 seconds until your arms are fully extended overhead.

Log your sets. After a few weeks you will see whether it is moving. Free.