ClapMove · clapmove.com
Exercise handout — move better, feel better.
Lat Pulldown
Pull a bar down to chest level. Builds lats and overall back width.
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: Resistance band over door
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 down / 1 squeeze / 2 up
Tempo
Step-by-Step Guide
Set up
- Sit at lat pulldown machine
- Adjust thigh pad to hold you down
- Grip bar slightly wider than shoulders
Step 1 of 5
Lean back slightly
Step 2 of 5
Pull bar down to upper chest
Step 3 of 5
Squeeze shoulder blades at bottom
Step 4 of 5
Let bar up slowly with control
Step 5 of 5
Repeat
Breathing
- Breathe out as you pull down
- Breathe in as you let up
Form Cues
- Lean back slightly
- Pull to chest, not behind neck
- Squeeze at bottom
- Control the way up
Common Mistakes to Avoid
- Leaning too far back
- Pulling behind neck
- Not going full range
- Using momentum
Safety Information
Never pull behind neck. Pull to front of chest.
Progressions
Increase weight or try pull-ups
Regressions
Use lighter weight
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.