Lat Pulldown

The cable version of the pull-up — same back-building pull, fully adjustable load.

Setup

Seated with thighs under the pads, grip the bar just outside the shoulders, arms long, chest tall.

How to do it

1. Pull the bar to the top of the chest, leading with the elbows.
2. Chest stays lifted; lean back only slightly and stay there.
3. Squeeze the shoulder blades down and together at the bottom.
4. Let the arms return fully long under control.

Common mistakes

• Rocking back and hauling with body weight.
• Pulling behind the neck.
• Half-range reps that never fully stretch the lats.

Scale it

Easier: Lighter stack.

Harder: Heavier, or single-arm pulldowns for even side-to-side strength.

Pairs well with