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Exercise handout — move better, feel better.
Lat Pulldown
Pull a bar down to your chest to strengthen your lats and mid-back. Essential vertical pulling exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Pull-ups, Band pulldown, TRX pulldown
Dosage
4
Sets
10
Reps / Time
60 sec
Rest
2 pull / 1 hold / 3 return
Tempo
Step-by-Step Guide
Set up
- Sit at lat pulldown machine with thighs secured
- Grip bar wider than shoulder width
- Palms facing away
- Sit tall and look straight ahead
Step 1 of 5
Initiate by pulling shoulder blades down
Step 2 of 5
Pull the bar toward your upper chest
Step 3 of 5
Keep chest lifted toward the bar
Step 4 of 5
Squeeze at the bottom
Step 5 of 5
Return slowly with control
Breathing
- Exhale as you pull down
- Inhale as you return
Form Cues
- Pull shoulder blades down first
- Chest up toward the bar
- Don't lean back excessively
- Control the return
Common Mistakes to Avoid
- Pulling behind head
- Leaning back too much
- Using momentum
- Not controlling return
Safety Information
Always pull to front of chest, never behind head. Control the weight.
Progressions
Increase weight or do pull-ups
Regressions
Use lighter weight or assisted pull-up machine
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.