Full Range-Of-Motion Lat Pulldown

Lats

Full Range-Of-Motion Lat Pulldown

Full Range-Of-Motion Lat Pulldown (Start)

LevelIntermediate EquipmentCable MechanicCompound ForcePull

A lat pulldown performed through a full stretch at the top and a full contraction at the bottom to build the lats.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked13 %

Effort during a set6.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at a pulldown station and secure your thighs under the pads.
2Grip the bar slightly wider than shoulder width with an overhand grip.
3Lean back a few degrees and let your arms extend fully overhead.

How to perform

1Start by pulling your shoulder blades down, then bend your elbows to pull the bar to your upper chest.
2Squeeze your lats at the bottom.
3Let the bar rise slowly until your arms are fully straight and your shoulders stretch up.
4Keep your torso steady throughout.