Two Ways to Use the Lat Pulldown Machine

For those looking to train their upper body, coaches usually add back muscle training to chest muscle workouts. The lat pulldown machine is one of the most commonly used equipment for back training. Below are two ways to use this machine.

1. Overhand Grip Pulldown

Fitness equipment buyers note that the overhand grip pulldown is a common method with the lat pulldown machine. It primarily targets muscle groups including the latissimus dorsi, teres major, teres minor, infraspinatus, posterior deltoids, trapezius, and rhomboids major and minor. Significant results can be seen with long-term training. Proper form is essential: inhale while contracting the latissimus dorsi, pull the bar vertically down from above the head to the chest, squeeze the shoulder blades and contract the lats fully. Pause for a few seconds at the peak of contraction. Exhale while controlledly returning the bar along the same path, stretching the latissimus dorsi fully.

2. Underhand Grip Pulldown

The lat pulldown machine can also be used with an underhand grip to train the latissimus dorsi, biceps brachii, and shoulder muscles. During training, grip the handle with both hands in an underhand position, ensuring the palm distance is narrower than shoulder width. Extend the arms forward, lean the torso back at a slight angle, keep the lower back curved and chest lifted—this is the starting position. Pull the shoulders and upper arms backward and downward to lift the body until the bar touches the upper chest. Note that the upper torso should remain fixed during movement, with only the arms in motion; the forearms only grip the bar without additional actions.

Fitness equipment buyers state that the training methods of the lat pulldown machine mainly depend on the grip position. Overhand and underhand grips target completely different muscle groups. Therefore, fitness enthusiasts with different training needs should first understand the muscle groups that the lat pulldown machine can train, then make a training plan based on their target muscles.