A Typical Session
23 Min
Warm-up
5m
Main Set
14m
Finisher
4m
8 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Develops back width, posture, and arm strength using controlled pulling motion.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit at a lat pulldown machine and grasp the bar with a wide overhand grip.
- 2.Pull the bar down to your upper chest, squeezing your shoulder blades together.
- 3.Slowly release to the starting position with full arm extension.
Pro Tips
- •Avoid swinging or using momentum.
- •Keep your torso slightly leaned back but stable.
- •Focus on pulling with your back, not just your arms.
Equipment
Lat Pulldown Machine
Safety
Do not lean too far back — maintain control.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.