Back to Exercises
Beginner
Lat Pulldown
Great vertical pull for those who cannot do pull-ups yet
backCable MachineLat Pulldown Bar
Instructions
- 1Sit at lat pulldown machine with thighs secured under pads
- 2Grip bar wider than shoulder-width with palms facing away
- 3Lean back slightly with chest up
- 4Pull bar down to upper chest, driving elbows down and back
- 5Squeeze shoulder blades together at bottom
- 6Return bar with control to starting position
Coaching Cues
- Focus on pulling with back muscles, not arms
- Drive elbows down toward hips
- Keep chest up throughout movement
- Full stretch at top, squeeze at bottom
- Control the weight on the way up
Common Mistakes
Pulling with arms only
Fix: Initiate with shoulder blades, not arms
Leaning back too far
Fix: Maintain slight lean, not excessive
Using momentum
Fix: Control the weight, no swinging
Partial range of motion
Fix: Full stretch at top, full contraction at bottom
Breathing
Exhale as you pull down, inhale as you return up
Recommended Reps
3-4 sets of 8-15 reps
Safety Notes
- • Do not jerk the weight down
- • Keep shoulders healthy by not over-stretching
- • Start with weight you can control
