[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-lat-pulldown-machine":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":37,"createdAt":193,"updatedAt":194},"bec7b2d7-3e8b-54e1-b19a-2eea345d2ccf","Lat Pulldown Machine","lat-pulldown-machine","A dedicated pulldown station with a thigh pad to keep you anchored while pulling a wide bar or various handles from overhead.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Flat-pulldown-machine\u002Fimages\u002Flat-pulldown-machine_1.webp",[8],null,false,[13,19,25,31],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",[38,57,74,91,107,124,141,159,176],{"id":39,"slug":40,"imageUrl":41,"name":42,"description":43,"popularity":44,"aliases":45,"localeName":10,"isCompound":46,"loggingTypes":47,"createdByUserId":10,"isFavorited":11,"primaryCategory":49,"categories":50,"videos":53,"lastSessionSets":54,"createdAt":55,"updatedAt":56},"a9fe261d-53ce-5c7e-a3d6-aed6bed46657","wide-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwide-grip-lat-pulldown\u002Fimages\u002Fwide-grip-lat-pulldown_1.webp","Wide-Grip Lat Pulldown","Sit securely beneath the high pulley, fix your thighs under the pad if available, and grip the bar wider than shoulder width. Start with an overhead reach, then pull the elbows down and slightly out until the bar approaches your upper chest. Return slowly and let the shoulder blades rotate upward. Keep your torso mostly tall and avoid jerking the bar or leaning far back to shorten the pull. A very wide grip reduces range and is not required for lat development; choose the widest position that keeps your wrists comfortable and allows a controlled path in front of the head.",86,"overhand",true,[48],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[51,52],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.655+00:00","2026-08-07T11:03:34.734+00:00",{"id":58,"slug":59,"imageUrl":60,"name":61,"description":62,"popularity":63,"aliases":10,"localeName":10,"isCompound":46,"loggingTypes":64,"createdByUserId":10,"isFavorited":11,"primaryCategory":65,"categories":66,"videos":70,"lastSessionSets":71,"createdAt":72,"updatedAt":73},"33d8ada7-9b2f-5a4e-b799-19951fb2acd9","machine-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmachine-lat-pulldown\u002Fimages\u002Fmachine-lat-pulldown_1.webp","Machine Lat Pulldown","Adjust the thigh pad so the legs are secure and take the machine’s intended overhand, neutral, or independent handles. Sit tall with a slight natural lean, brace, and pull the elbows down toward the ribs until the handles reach the upper chest or their designed endpoint. Avoid pulling behind the neck, shrugging, or turning the repetition into a large torso swing. Return under control to a comfortable overhead reach. The machine pulldown trains the latissimus and other upper-back muscles with assistance from the biceps, brachialis, forearms, and shoulders. Choose a grip and range that fit the machine and your joints, and do not let the stack lift you from the seat.",45,[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[67,68,69],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T23:43:43.442+00:00","2026-08-07T11:03:38.018+00:00",{"id":75,"slug":76,"imageUrl":77,"name":78,"description":79,"popularity":80,"aliases":81,"localeName":10,"isCompound":46,"loggingTypes":82,"createdByUserId":10,"isFavorited":11,"primaryCategory":83,"categories":84,"videos":87,"lastSessionSets":88,"createdAt":89,"updatedAt":90},"af101798-9d82-5a26-a3a6-1cbb54eb31e6","close-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fclose-grip-lat-pulldown\u002Fimages\u002Fclose-grip-lat-pulldown_1.webp","Close-Grip Lat Pulldown","Attach a close neutral-grip handle, secure your thighs, and sit tall beneath the high pulley. Begin with your arms overhead, then drive the elbows down close to your sides until the handle approaches the upper chest. Return slowly to a comfortable reach and let the shoulder blades rotate upward. Avoid leaning far backward or pulling the handle to the stomach by turning the movement into a row. The close grip usually allows a longer elbow path and more elbow-flexor contribution than a wide bar, but it does not isolate the lower lats; choose the handle width that fits your shoulders and wrists.",63,"narrow vbar neutral v bar v bar",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[85,86],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.663+00:00","2026-08-07T11:03:34.746+00:00",{"id":92,"slug":93,"imageUrl":94,"name":95,"description":96,"popularity":97,"aliases":98,"localeName":10,"isCompound":11,"loggingTypes":99,"createdByUserId":10,"isFavorited":11,"primaryCategory":100,"categories":101,"videos":103,"lastSessionSets":104,"createdAt":105,"updatedAt":106},"f084bc38-ffac-542a-b505-0b7420a00e06","straight-arm-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstraight-arm-pulldown\u002Fimages\u002Fstraight-arm-pulldown_1.webp","Straight-Arm Pulldown","Attach a bar to the high pulley, step back, and hinge slightly with your arms reaching overhead and elbows softly bent. Keeping that elbow angle nearly fixed, sweep the bar down toward your thighs by moving through the shoulders, then return slowly to a comfortable overhead reach. Brace your trunk and keep the cable clear of your face. Avoid repeatedly bending the elbows, leaning backward, or using spinal extension to finish. A bar fixes both hands on one path, whereas a rope permits them to separate; neither fully removes the biceps or other assisting muscles, so choose the attachment that lets you control the shoulder motion.",61,"prayer pullover",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[102],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[],[],"2026-05-09T00:28:06.671+00:00","2026-08-07T11:03:34.758+00:00",{"id":108,"slug":109,"imageUrl":110,"name":111,"description":112,"popularity":113,"aliases":114,"localeName":10,"isCompound":46,"loggingTypes":115,"createdByUserId":10,"isFavorited":11,"primaryCategory":116,"categories":117,"videos":120,"lastSessionSets":121,"createdAt":122,"updatedAt":123},"a09bb47e-8552-5543-bf93-f4ce475cd2d2","reverse-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Freverse-grip-lat-pulldown\u002Fimages\u002Freverse-grip-lat-pulldown_1.webp","Reverse-Grip Lat Pulldown","Sit securely at the high pulley and take the bar with a shoulder-width palms-up grip. Start with your arms overhead, then pull the elbows down close to your sides until the bar approaches the upper chest. Return under control without letting the shoulders jerk upward. Keep your wrists aligned and torso mostly tall; avoid using a large backward lean or curling the bar before the upper arms move. The underhand grip increases biceps contribution and may allow a long elbow path, but it does not isolate the lower lats. Use an angled attachment or neutral grip if full supination bothers your wrists or elbows.",17,"underhand supinated",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[118,119],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.679+00:00","2026-08-07T11:03:34.769+00:00",{"id":125,"slug":126,"imageUrl":127,"name":128,"description":129,"popularity":130,"aliases":131,"localeName":10,"isCompound":46,"loggingTypes":132,"createdByUserId":10,"isFavorited":11,"primaryCategory":133,"categories":134,"videos":137,"lastSessionSets":138,"createdAt":139,"updatedAt":140},"d968a77b-3332-5af6-9b84-b53f79c6fae3","single-arm-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-lat-pulldown\u002Fimages\u002Fsingle-arm-lat-pulldown_1.webp","Single-Arm Lat Pulldown","Attach one handle to the high pulley and sit or kneel securely with the working arm reaching overhead. Pull the elbow down toward the same-side ribs as the handle approaches your shoulder or upper chest, then return slowly to a comfortable reach. Keep your ribs over your pelvis and allow the shoulder blade to rotate upward. Avoid side-bending or twisting to manufacture extra range. A slight intentional torso turn can follow the shoulder's path if used consistently, and a cuff can reduce grip demands; match setup on both sides when comparing them rather than assuming the exercise will automatically correct differences.",19,"one unilateral",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[135,136],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.687+00:00","2026-08-07T11:03:34.781+00:00",{"id":142,"slug":143,"imageUrl":144,"name":145,"description":146,"popularity":147,"aliases":148,"localeName":10,"isCompound":46,"loggingTypes":149,"createdByUserId":10,"isFavorited":11,"primaryCategory":150,"categories":151,"videos":155,"lastSessionSets":156,"createdAt":157,"updatedAt":158},"b6fd14bd-4a5d-5886-a036-a9106d429ed7","neutral-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fneutral-grip-lat-pulldown\u002Fimages\u002Fneutral-grip-lat-pulldown_1.webp","Neutral-Grip Lat Pulldown","Attach a neutral-grip handle to the high pulley, secure your thighs, and sit with your palms facing each other and arms overhead. Pull your elbows down toward your sides until the handle approaches the upper chest, then return slowly to a comfortable reach. Keep your torso mostly tall and wrists in line with the handles. Avoid jerking, shrugging, or leaning so far back that the pull becomes a row. Neutral grips often feel comfortable because they reduce the required forearm rotation, but shoulder response still varies; select the handle width and range that allow smooth scapular movement without pain.",18,"parallel",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[152,153,154],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:27.779+00:00","2026-08-07T11:03:34.794+00:00",{"id":160,"slug":161,"imageUrl":162,"name":163,"description":164,"popularity":165,"aliases":10,"localeName":10,"isCompound":46,"loggingTypes":166,"createdByUserId":10,"isFavorited":11,"primaryCategory":167,"categories":168,"videos":172,"lastSessionSets":173,"createdAt":174,"updatedAt":175},"a1c0d9ca-a7bc-5066-8a29-6586821e6986","behind-the-neck-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbehind-the-neck-lat-pulldown\u002Fimages\u002Fbehind-the-neck-lat-pulldown_1.webp","Behind-the-Neck Lat Pulldown","Sit directly beneath the high pulley, secure your thighs, and take a wide grip only if you can place the arms behind the head without neck or shoulder discomfort. Keep your head neutral and pull the elbows down until the bar approaches the back of the head; a light touch to the upper traps is not required. Return slowly without forcing the shoulders into more external rotation. Do not push the head forward, bounce, or load this like your front pulldown. This is an optional, mobility-dependent advanced variation; a front pulldown trains the same general muscles with fewer positional demands.",15,[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[169,170,171],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:27.792+00:00","2026-08-07T11:03:34.805+00:00",{"id":177,"slug":178,"imageUrl":179,"name":180,"description":181,"popularity":113,"aliases":182,"localeName":10,"isCompound":46,"loggingTypes":183,"createdByUserId":10,"isFavorited":11,"primaryCategory":184,"categories":185,"videos":189,"lastSessionSets":190,"createdAt":191,"updatedAt":192},"012e13d9-6ecb-5a5a-b700-a64f67ff550a","mag-grip-lat-pulldown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmag-grip-lat-pulldown\u002Fimages\u002Fmag-grip-lat-pulldown_1.webp","MAG-Grip Lat Pulldown","Attach the selected MAG-style handle to the high pulley, secure your thighs, and sit with your hands following its angled or neutral grips. Reach overhead, then drive your elbows down until the handle approaches the upper chest; return slowly as the shoulder blades rotate upward. Keep your wrists matched to the handle and avoid leaning far backward. MAG-style attachments vary in width and hand angle, so record the specific handle if consistency matters. Their grip may improve comfort or change elbow path compared with a straight bar, but no single shape is universally better or able to isolate a special part of the lats.","ergonomic",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[186,187,188],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:27.805+00:00","2026-08-07T11:03:34.814+00:00","2026-05-09T00:28:07.580+00:00","2026-06-05T00:31:50.241+00:00"]