Lat Pulldown Mid Grip Machine (Pull Movement)

Primary Muscles

Lats, Upper Back, Biceps, Rear Shoulders, Core

Equipment

Pulldown Machine, Wide Bar

Level

Beginner - Intermediate

Sets & Reps

2-4 Sets
6-15 Reps

Coaching Cues

  • - Sit tall with your chest up and core braced.
  • - Grip the bar slightly wider than your shoulder width.
  • - Pull the bar down to your upper chest.
  • - Keep your elbows driving down and back.
  • - Pause briefly at the bottom and squeeze your lats.
  • - Control the bar on the way up-don't let it yank you.

Common Mistakes

  • - Leaning too far back (turns into rows).
  • - Pulling the bar behind the neck.
  • - Using momentum or swinging.
  • - Shrugging shoulders upward.
  • - Letting the bar rise too fast.

Modifications

- Band Lat Pulldowns (home or low-equipment)
- Neutral-Grip Pulldowns (easier on shoulders)
- Close Grip Pulldowns
- Assisted Pull-Up Machine

Scroll to Top