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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Plate-Loaded Pulldown

Also called Iso-lateral pulldown, Hammer Strength pulldown

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps

You need

Machines

Lat pulldown setup →
How to do itPicture · 3 steps
Thigh pad
  1. 1Thighs locked under the pads
  2. 2Pull the handles down to your chest, elbows to your sides
  3. 3Let your arms rise until the lats stretch

Most common mistake

Leaning back so far that it becomes a row.

Watch a demo
S
For back
#5 of 40
See the full list →
Research
91
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 91
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%5/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SLat PulldownCable
  • SNeutral-Grip PulldownCable
  • SChest-Supported RowDumbbell
  • SMachine RowMachine

Takes

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