← EXERCISE LIBRARYStrength
Lat Pulldown
A scalable vertical pull that builds the strength and volume most people need before chin-ups happen. Best in sets of 8-12 with a deliberate pause at the chest.
- 01Set the thigh pad so it pins the legs firmly to the seat.
- 02Take a grip slightly wider than the shoulders and sit down.
- 03Lean back a few degrees and set the chest tall.
- 04Pull the elbows down toward the ribs until the bar reaches the collarbone.
- 05Return under control until the arms are straight and the shoulders reach up.
- 01Lead with the elbows, not the hands.
- 02Pull the bar to the collarbone.
- 03Let the shoulders travel up at the top.
- 01Leaning far back and rowing the bar — the pull turns horizontal and the lats stop working through their length.
- 02Pulling behind the neck — the shoulder is put in forced external rotation for no extra benefit.
- 03Bouncing out of the bottom with the biceps — the arms fatigue first and the back never reaches its own limit.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.