Full Range-Of-Motion Lat Pulldown
How to do the Full Range-Of-Motion Lat Pulldown
- 1
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
- 2
Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.
How to program the Full Range-Of-Motion Lat Pulldown
Sets and reps
As a compound movement, the Full Range-Of-Motion Lat Pulldown responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Full Range-Of-Motion Lat Pulldown is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Full Range-Of-Motion Lat Pulldown work?
The Full Range-Of-Motion Lat Pulldown primarily targets the Lats. It also recruits the Biceps, Middle Back, Shoulders as supporting muscles.
What equipment do I need for the Full Range-Of-Motion Lat Pulldown?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Full Range-Of-Motion Lat Pulldown should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
