Vertical Pull · Lat pulldown machine / cable
Lat Pulldown
Primary muscles: Lats; upper back; biceps
Exercise data by RepDB (repdb.co)
Setup
- Secure your thighs under the pad.
- Take a comfortable overhand grip around shoulder-width or slightly wider.
- Sit tall with the ribs controlled.
How To Perform It
- Drive the elbows down toward your sides as the bar travels toward the upper chest.
- Keep the torso mostly still.
- Return under control until the arms are long overhead.
Key ASF Cue
“Pull the elbows toward your ribs - bring the bar in front of you, never behind the neck.”
Common Mistakes
- Pulling behind the neck.
- Excessive lean-back and momentum.
- Shrugging through the return.
Alternatives / Substitutions
Safety Note
Use a grip and range that are comfortable for your shoulders.