A Typical Session
29 Min
Warm-up
6m
Main Set
18m
Cooldown
5m
9 kcal
/ min (est.)
4 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Enhances back width and pulling strength for posture improvement.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
12
Rest
75s
How to Perform
- 1.Sit at pulldown machine and grip bar wider than shoulders.
- 2.Pull bar to upper chest, squeezing shoulder blades.
- 3.Slowly return to starting position.
Pro Tips
- •Avoid leaning too far back.
- •Control tempo for better muscle engagement.
Equipment
Lat Pulldown Machine
Safety
Do not jerk the bar.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.