How to do a Machine Front Pulldown
The Machine Front Pulldown is a beginner machine exercise that works your lats, with help from your biceps, rhomboids and rear delts.
How to do a Machine Front Pulldown, step by step
- Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
- Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Lats |
|---|---|
| Secondary muscles | Biceps Rhomboids Rear Delts |
| Equipment | Machine |
| Difficulty | Beginner |
Common mistakes
- Using momentum to pull the weight down
- Rounding the back
- Not engaging the lats
- Pulling with the arms instead of the back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Machine Front Pulldown work?
The Machine Front Pulldown mainly works your lats. It also works your biceps, rhomboids and rear delts.
Is the Machine Front Pulldown good for beginners?
Yes. The Machine Front Pulldown is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Machine Front Pulldown should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Machine Front Pulldown?
Good alternatives are Bench Pull-ups, Chin-Up and Dumbbell One-Arm Row.
Put it in a workout plan
Track your Machine Front Pulldown in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.