Exercise · Form & cues
Machine Pulldown (Plate-Loaded) — form guide
Lats · Mid Back · Biceps. Equipment: Plate-Loaded Pulldown Machine. Difficulty: Beginner.
TEMPO
1-1-3-1
Independent arms catch lat imbalances that a straight bar hides. Best for anyone with one-side weakness or a return-from-injury arm.
Cues
- Chest pad against torso
- Drive elbows down, not pull with hands
- Full stretch at the top — let scapulae rise
Common mistakes
- Starting in a depressed position — wastes the stretch
- Half-reps to chase weight
Injury notes
Excellent for unilateral asymmetry post-shoulder injury.
Progression
Add 2.5–5kg per side when 10 reps land clean.