Back & biceps · Vertical pull
Lat pulldown
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Cable pulldown machine
- Muscles worked
- Lats, upper back, biceps
- Movement
- Vertical pull
How to perform
- Secure thighs under the pad.
- Grip the bar comfortably, lean back slightly and draw elbows toward your sides as the bar approaches the upper chest.
- Return under control.
- Keep the bar in front of the head.
Three cues to remember
- Secure thighs under the pad.
- Pull in front of your head.
- Draw elbows down without swinging.
Common mistakes
- Pulling behind the neck.
- Swinging.
- Turning the movement into a large backward lean.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Light pulldown or supported row.
Progress when ready
Increase repetitions, then the smallest machine increment.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
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