Lat Pulldown
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Latissimus Dorsi
Secondary muscle groups
Biceps Brachii, Rhomboids, Middle Trapezius
Movement pattern
Vertical Pull
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Build lat size and vertical pulling strength with adjustable load.
How it fits the system. A beginner-level vertical pull entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Latissimus Dorsi
Secondary muscles
Biceps Brachii, Rhomboids, Middle Trapezius
Movement pattern
Vertical Pull
Equipment
Machine
Difficulty
Beginner
How to Perform
- Set the thigh pad so the legs are held down firmly.
- Take a pronated grip slightly wider than the shoulders.
- Sit tall with a very slight backward lean.
- Pull the shoulder blades down first, then drive the elbows to the ribs.
- Bring the bar to the upper chest and pause briefly.
- Return under control until the arms are fully extended.
Coaching Cues
- Lead with the elbows, not the hands.
- Keep the chest tall and the ribs down.
- Take a full stretch at the top of each rep.
Common Mistakes
- Leaning back excessively and turning it into a row.
- Pulling the bar behind the neck.
- Using momentum from the torso.
Progressions & Regressions
Progressions
Add load, or move to assisted and then full pull-ups.
Regressions
Reduce load and focus on the shoulder-blade action.
When to Use It
When to use
As a vertical pull for anyone who cannot yet do full pull-ups.
When not to use
With shoulder pain at full overhead reach.
Programming
3 to 4 sets of 8 to 12 reps.
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