Exercise library

MACHINE / CABLE · BEGINNER

Lat Pulldown

Latissimus dorsi

CONTROLLED RANGE
01

Setup

  1. Secure the thigh pad and take a shoulder-width grip.
  2. Sit tall with feet planted and ribs stacked.
02

Execution

  1. Pull elbows down toward the sides of your ribs.
  2. Pause briefly, then control the bar upward.
03

Feel and control

  • Chest tall
  • Elbows to ribs
  • Long controlled return
04

Avoid

  • Swinging far backward
  • Pulling behind the neck
  • Shrugging toward the ears
BREATHING

Exhale as the bar comes down; inhale during the controlled return.

TEMPO

2 seconds down, 1 second pause, 3 seconds up

SAFETY

Use a pain-free grip and stop if shoulder discomfort is sharp or persistent.