Lat Pulldown
Pull-up strength, built seated — the on-ramp to your first pull-up.
Lats, Espalda, BícepsPolea MáquinaPrincipiante
Preparación
- Thighs locked under the pads; grip just outside shoulders.
- Slight lean back, chest up.
Cómo Hacerlo
- Pull the bar to the top de your chest, elbows driving down.
- Squeeze the lats one beat.
- Ride the bar all the way back up to a full stretch.
Respiración
Exhale pulling down.
Errores Comunes
- Rocking backward to heave — lean is set once, then still.
- Pulling behind the neck — never; front only.
Consejo de Sam: Elbows to your back pockets.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.