Exercise · Form & cues
Lat Pulldown — form guide
Lats (primary) · Teres Major · Biceps. Equipment: Cable Machine. Difficulty: Beginner.
TEMPO
1-1-3-1 (1s pull, 1s at chest, 3s return, 1s stretch)
Initiate by depressing your scapulae first — imagine tucking your shoulder blades into your back pockets before your arms pull. This is the lat pulldown secret.
Cues
- Lean back 10–15°, not straight up
- Pull bar to upper chest, not behind neck
- Lead with elbows, not hands
- Stretch fully at top — feel lats lengthen
- Chest up and out throughout
Common mistakes
- Pulling behind neck — cervical spine danger
- Using momentum / body rocking
- Bar only reaching chin level — partial ROM
Injury notes
Safe for most. Behind-neck variation is always dangerous — avoid
Progression
When 12 reps feel easy with full ROM, add 5kg and drop to 8 reps.