Recommended Sets
n/a
Back
Lat Pulldown
machine - pull - Lats
machine
pull
Lats
L
Recommended Reps
8-12
Rest Time
60-120 seconds
Secondary Muscles
Biceps, Rear Deltoids, Rhomboids, Lower Traps, Forearms
Instructions
Sit at the lat pulldown machine and adjust the thigh pad so your legs are secure. Grip the bar slightly wider than shoulder-width. Sit tall, brace your core, and lean back slightly. Pull the bar down toward your upper chest by driving your elbows down and back. Squeeze your lats at the bottom, then slowly return the bar overhead with control.
Coaching Cues
- Sit tall and brace your core
- Drive elbows down and back
- Pull the bar to the upper chest
- Keep shoulders away from ears
- Control the weight on the way up
- Avoid swinging your torso
- Think about pulling with your back, not just your arms
Common Mistakes
Pulling the bar behind the neck. Using momentum or leaning too far back. Shrugging the shoulders. Letting the weight stack slam. Pulling mostly with the biceps. Using too much weight. Not reaching a full controlled stretch at the top.
