Narrow Pulldown
What is this machine?
Kapea taljaveto on kuntosalilaite, joka kuormittaa ensisijaisesti Selkälihakset.
Liikkeessä työskentelevät myös Hauikset ja Selkälihakset.
The exercise suits a beginner: the range of motion is guided and you can start light.
On a machine the range of motion is guided, which makes it safe to train alone — but the settings must be adjusted to your own body, or the movement will be felt in the wrong place.
Key facts
Primary muscleSelkälihakset
Secondary musclesHauikset, Selkälihakset
Equipmentkuntosalilaite
Movement patternpull
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Pulling with the biceps and forearms instead of leading with the elbows and back. Leaning too far back so the lift turns into a row instead of a vertical pull. Cutting the top range short and never letting the arms fully extend overhead. Letting the stack snap up at the top, removing the slow return portion of each rep.
💪 Where you should feel it: Mainly in the Selkälihakset. The Hauikset, Selkälihakset assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Pull-Upkehonpaino
Band Kneeling Pulldownvapaat painot
Band Seated Pulldownvapaat painotChin UpskehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Bent-Over Rowvapaat painot
Deadliftvapaat painot
T-Bar Rowvapaat painot
Lat Pulldownkuntosalilaite
Seated Cable Rowkuntosalilaite