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Coached by Leela

Lat Pulldown

PullCablesProgressLatsBicepsMid-back

Tempo 2 · 1 · 3 · 0

Set up

  1. 01Sit tall, thighs under the pads. Straight bar, overhand, just outside the shoulders.
  2. 02Reach long at the top without shrugging into the ears.
  3. 03This is a vertical pull — the cousin of the pull-up.

Cues

  • Pull the bar to the upper chest. Elbows drive down, not back.
  • Chest up to the bar, not the chin to the bar.
  • Let the bar rise until the lats stretch, then repeat.

Breath

Exhale as you pull. Inhale as you reach long.

Common faults

Leaning back into a row

Stay stacked. A slight lean is fine; a layback is not.

Pulling behind the neck

Bar to the upper chest. Neck stays long.

Using only the arms

Start by setting the shoulder blades down and together.

Filmed regression

Chest-Supported Row

Shorter lever or a target. Watch the film.

Progression

Pause at the chest, then a pull-up.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with