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vertical pull
Lat Pulldown
Search GoogleLat Pulldown is a beginner vertical pull exercise using lat pulldown machine and bar. It primarily trains lats and back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, back
- Secondary
- biceps, rear delts
- Equipment
- lat pulldown machine, bar
- Mechanic
- compound
Setup
- — Prepare the lat pulldown machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning lat pulldown.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Pull the bar toward the upper chest while keeping the ribs controlled and shoulders down.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Pull the bar toward the upper chest while keeping the ribs controlled and shoulders down.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo lat pulldown
Regressions
- — Supported or reduced-range lat pulldown