Machine Seated Wide Lat Pulldown
How to do it
Starting position
- Adjust the thigh pad to lock yourself in so your body doesn't lift up.
- Grip the bar much wider than shoulder-width apart.
- Sit down, keep your chest up, and lean your torso back very slightly.
- Pull your shoulders down and away from your ears.
Movement
- Start pulling by pulling your shoulders down first.
- Pull your elbows down to the sides of your torso.
- When the bar comes near your collarbone, squeeze your back and pause briefly.
- Slowly straighten your arms and feel your lats stretch.
Breathing
Exhale as you pull, inhale as you raise.
Cautions
- Do not pull the bar down behind your neck. It puts heavy strain on your shoulders.
- Leaning your torso far back turns it into a row and changes the target.
- If you pull only with your arms, your back disengages, so move your shoulders first.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps · Rear delts |
| Equipment |  Lat pulldown |
| Movement pattern | Vertical pull |
| Rep range | 8–12 reps |
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the lat pulldown, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Seated Single Arm Wide Lat PulldownHarderLever Outdoor Seated Lat PulldownHarderNegative Pull-UpSimilar exerciseBand Lat PulldownSimilar exerciseSeated Chin-upSimilar exerciseSliding Floor Pulldown on TowelSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.