Strength Training · Bodybuilding
Dual-Axis Lat Pulldown
The dual-axis lat pulldown trains your back and assists arm strength using independently moving handles. Its adjustable hand path lets each arm follow a comfortable route from overhead toward your sides.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so your feet rest flat on the floor.
- Set the thigh restraint snugly over your thighs.
- Grasp the matching overhead handles.
- Position your torso centrally beneath the handles.
- Pull your elbows down toward your sides along the machine’s independent arm paths.
- Stop when your upper arms reach the sides of your torso.
- Return the handles overhead until your elbows are nearly straight.
Form cues
- Keep your chest tall.
- Keep your wrists straight.
- Exhale as you pull.
- Keep your neck relaxed.
Common mistakes
- Rocking backwardKeep your torso angle steady rather than using your body weight to move the handles.
- One arm leadingMatch the speed of both handles throughout the pull and return.
- Forcing a wide or narrow pathLet the handles follow a comfortable arc instead of steering them to an extreme width.
Safety
Excessive weight or a sudden return can strain your shoulders or elbows by pulling your arms overhead faster than you can control.
- Start with a light test set to learn the machine’s moving paths.
- Check that the seat and thigh-restraint adjustments are locked before pulling.
- Keep control of the return without letting the weight stack slam.
- Stop if you feel sharp pain or pinching.
If you have shoulder pain or limited overhead reach, use a shorter pain-free range and seek guidance from a physiotherapist before adding load.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dual-Axis Pulldown Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more controlled reps.