← Exercise library
Lat pulldown
BackBeginner
3D anatomy atlas — activated muscles
Drag to rotate · scroll to zoom
Loading 3D model…
LowHigh
LightMediumHigh
Latissimus dorsi· HighTeres major· HighBiceps brachii· MediumRhomboids· Medium
Machine pulldown, beginner-friendly pull-up alternative.
Target muscle
Latissimus dorsiTeres majorBiceps brachiiRhomboids
Equipment needed
See all equipment →
Step-by-step guide
- 1Sit at the machine, adjust the thigh pad, grip the bar wider than shoulders.
- 2Lean back slightly, lift the chest, brace the core.
- 3Pull the bar to the upper chest by driving the elbows down and back, squeezing the lats.
- 4Let the bar rise under control until the arms are nearly straight, feeling the lats stretch.
Safety notes
KHÔNG kéo thanh ra sau gáy — gây hại đốt sống cổ và khớp vai.
Không ngả người ra sau quá nhiều để lấy đà (biến thành row).
Không dùng quán tính giật thanh.
Correct form tips
- Lead with the elbows, don't pull with the forearms.
- Depress the shoulder blades before pulling.
- Avoid leaning back excessively or using momentum.
Mistakes to avoid (injury risk)
- Pulling the bar behind the neck → shoulder/neck injury risk.
- Swinging with momentum → reduces back activation.
- Curling the arms too much → turns into a biceps exercise.