One move
Lat Pulldown
How to read ahead. Do to go one move at a time.
Pull a bar down to the upper chest while staying tall. Classic width-builder for the back and a great pull-up progression.
Option. Wide overhand for more lat emphasis, neutral or underhand for more biceps involvement. Never pull behind the neck.
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1
Sit with thighs secured under the pads. Grip the bar slightly wider than shoulder-width.
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2
Lean back just a touch (10–15 degrees), chest up, shoulders packed down and back.
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3
Pull the bar to the upper chest by driving the elbows down and back. Squeeze the lats at the bottom.
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4
Control the return until the arms are fully extended and you feel a stretch.
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5
Avoid excessive swinging or using momentum.
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6
Keep the neck neutral — eyes forward.