At a glance
- Main muscle
- Back
- Also works
- Biceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Thighs secured.
- Elbows down and back.
- Stretch at the top.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Stable pulldown with a fixed path; quality depends on the machine.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Lat Pulldown · Cable · rating S
- Neutral-Grip Lat Pulldown · Cable · rating S
- Assisted Pull-Up · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the machine pulldown.
Let Mitta set the weight.
Mitta plans the machine pulldown with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine pulldown
What muscles does the machine pulldown work?
The machine pulldown mainly trains your back. Your biceps help.
How many reps of the machine pulldown should I do?
Mitta plans the machine pulldown at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the machine pulldown?
Good alternatives that train the same muscle are the lat pulldown, neutral-grip lat pulldown and assisted pull-up.
Is the machine pulldown good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine pulldown have rating A?
Stable pulldown with a fixed path; quality depends on the machine.