Lat pulldown
Lats, biceps, rhomboids and lower traps.
How to do it
- Adjust the pad so it holds your thighs firmly. Grip the bar a little wider than your shoulders, palms facing forward.
- Sit with your chest high and your torso leaning slightly back.
- First pull your shoulder blades down, then pull the bar to your upper chest, driving your elbows down and back.
- Return under control until your arms are straight.
Cues
- Bar always in front of your head, never behind the neck.
- Elbows towards your pockets.
- It's the direct preparation for pull-ups.
Common mistakes
- Leaning far back and pulling with your body weight.
- Pulling the bar behind your neck.
- Letting the weight go suddenly on the way up.
Photos: free-exercise-db (public domain).
Want a plan that includes this exercise?
AppGym builds a plan that fits you, tells you what weight to use on every set and lets you know when to go up, deload or ease back in after a break.
Create my plan