CompoundMachine
Lat Pulldown
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at the lat pulldown machine and adjust the thigh pad
- Grasp the bar with a wide overhand grip
- Start with arms fully extended overhead
- Pull your shoulder blades down and back
- Pull the bar down to your upper chest
- Keep your chest up and lean back slightly
- Squeeze your lats hard at the bottom for 1 second
- Slowly return to starting position with control
💡Coaching Cues
- ✓
Pull to upper chest
- ✓
Shoulder blades down and back
- ✓
Squeeze lats at bottom
- ✓
Control the return
- ✓
Chest stays up
- ✓
Slight lean back is okay
⚠️Common Mistakes
- ✗
Pulling behind neck
- ✗
Using momentum or swinging
