Fitorex

Lat Pulldown

An adjustable alternative to pull-ups; control the full range.

  • Compound
  • Machine
  • Beginner

How to do it

  • Grip slightly wider than your shoulders
  • Bring the bar to your upper chest, elbows down
  • Chest up, a slight backward lean
  • Control the way up into the stretch

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s to your chest squeezing your lats, let it rise for 2–3 s under control

Common mistakes

  • Leaning way back and pulling with momentum
  • Taking the bar behind your neck
  • Shrugging your shoulders instead of depressing your shoulder blades

Muscles worked

Primary

  • Lats
  • Back

Secondary

  • Biceps

Alternatives

PreviousPull-ups
Form animation: Lat Pulldown
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Machine
Level
Beginner
Pattern
Vertical pull
Stimulus / fatigue
High
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