Anchor resistance band overhead to door frame or sturdy beam
💡 Pro tip: Use a towel over a pull-up bar and pull down while kneeling for similar movement
Lat pulldown machine with adjustable weight stack
Safety: Secure thighs under pad, avoid jerking motion, control the weight on return
The lat pulldown is a foundational back-building exercise that allows for controlled development of back width and the V-taper physique. It provides adjustable resistance for progressive overload while being more accessible than pull-ups, making it ideal for building the mind-muscle connection with the lats and achieving high training volume for hypertrophy.
Regressions for building up strength
Machine assistance reduces load
Lighter resistance easier to control
Isolates lats with lighter weight
Progressions for advanced athletes
Wider grip increases lat activation
Full bodyweight plus added resistance
Unilateral movement increases difficulty
When you can do 12-15 reps with controlled form for 3 sets at current weight