Cable Lat Pulldown Full Range Of Motion
What Cable Lat Pulldown Full Range Of Motion really gives you is control through the whole range, driven by unbroken cable tension.
How to do Cable Lat Pulldown Full Range Of Motion
- Sit on the lat pulldown machine with your knees positioned under the pads.
- Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Cable Lat Pulldown Full Range Of Motion Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Lat Pulldown Full Range Of Motion Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Cable Lat Pulldown Full Range Of Motion
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Cable Lat Pulldown Full Range Of Motion — Frequently Asked Questions
How do you do the Cable Lat Pulldown Full Range Of Motion?
Sit on the lat pulldown machine with your knees positioned under the pads. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Lat Pulldown Full Range Of Motion work?
The Cable Lat Pulldown Full Range Of Motion primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Lat Pulldown Full Range Of Motion should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Lat Pulldown Full Range Of Motion good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Lat Pulldown Full Range Of Motion?
Try the Reverse Grip Machine Lat Pulldown, Exercise Ball Alternating Arm Ups or the Band Close-grip Pulldown. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
