Lat Pulldown

Pull-up strength, built seated — the on-ramp to your first pull-up.

Setup

1. Thighs locked under the pads; grip just outside shoulders.
2. Slight lean back, chest up.

How To Do It

1. Pull the bar to the top of your chest, elbows driving down.
2. Squeeze the lats one beat.
3. Ride the bar all the way back up to a full stretch.

Breathing

Exhale pulling down.

Common Mistakes

• Rocking backward to heave — lean is set once, then still.
• Pulling behind the neck — never; front only.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.