LiftSetsLiftSets / Exercises / Full Range-of-Motion Lat Pulldown
Full Range-of-Motion Lat Pulldown
Works the lats. Helped by the biceps, middle back and shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
latsbicepsmiddle backshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Cable |
|---|---|
| Level | Intermediate |
What to think about
- Chest up, slight lean back.
- Pull the elbows down to your sides, bar to the top of the chest.
- Let the arms go long at the top for a full stretch.
How to do it
- Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
- Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.
Other exercises for the lats
- Band Assisted Pull-Up
- Bent-Arm Barbell Pullover
- Chin-Up
- Close-Grip Front Lat Pulldown
- Leverage Iso Row
- Pullups
- Rope Straight-Arm Pulldown
- Straight-Arm Pulldown
Track it in LiftSets
Log Full Range-of-Motion Lat Pulldown with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store