The Machine Pulldown is a beginner-friendly machine strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Pulldown
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.
02 The payoff
Why it earns its spot
Builds lat width and back thickness with a beginner-friendly pattern.
Strengthens the vertical pull that transfers directly to pull-ups.
Trains the lats and biceps through a clean, full range of motion.
03 Don't do this
Common mistakes
Pulling with the biceps and forearms instead of leading with the elbows and back.
Leaning too far back so the lift turns into a row instead of a vertical pull.
Cutting the top range short and never letting the arms fully extend, which removes the lat stretch.
Letting the stack snap back up at the top, killing the slow return where most muscle growth happens.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Pulldown, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
