Pull
Lat Pulldown
What it works
Mainly: Lats. Also: Biceps, Grip.
Setup
Thigh pad snug, hands a little wider than shoulders, slight lean back that you then hold still.
How it goes
Pull the bar to your upper chest, elbows down and back, then control it all the way up to a full stretch.
Two things people get wrong
- Leaning further and further back until it becomes a row.
- Pulling behind the neck, which offers nothing and stresses the shoulder.
If the kit’s busy
Assisted pull-up machine.
Also written as: Reverse Lat Pulldown
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.