Lat pulldown

4 × 8-12  ·  Equipment: Cables

Muscle groups: Back · Arms

How to do lat pulldown

1. Sit on the machine and grip the bar with palms forward, slightly wider than shoulder width.
2. Adjust the knee pad to fix your legs and avoid swinging.
3. Lean your torso back slightly and pull the bar down toward the upper chest.
4. Pull with your elbows down and to the sides, squeezing your shoulder blades at the end.
5. Keep your chest up and your back straight throughout the movement.
6. Return the bar up in a controlled way extending your arms without losing tension.
7. Exhale as you pull down and inhale as you return.

Mistakes to avoid

• Don't swing or use body momentum to pull the bar; use only your back.
• Don't pull the bar behind your neck; it can stress the shoulders. Bring it to your chest.
• Don't shrug your shoulders or pull only with your arms; depress the shoulder blades first.
• Return the bar slowly and don't jerk your elbows or shoulders into full lockout.

Progression

• Start with a weight that allows 8-12 clean reps and master your technique.
• Add 2.5-5 kg when you complete the top of the range with good control.
• Increase time under tension by lowering the bar over 2-3 seconds.
• Once you reach 4 sets of 12, increase the load and drop to 6-8 reps to keep building strength.