StrengthIn review

Lat Pulldown

A seated vertical pull that brings a cable attachment toward the upper chest.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Vertical pull
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym
At home: No

How to do it

Set up

Sit at the station, secure your thighs, and take an even grip.
Lean back only slightly and start with the arms extended.

Do the rep

Pull the attachment toward the upper chest by driving the elbows down.
Return to straight arms under control without lifting from the seat.

What counts as a rep

A rep counts when the attachment reaches the upper chest and the arms return to straight without leaving the seat.

One rep starts with straight arms, brings the attachment to the upper chest, and ends after a controlled return to straight arms.

Breathing

Exhale as the attachment reaches the chest; inhale as the arms extend.

Cues

Drive elbows down.
Keep the chest tall.
Control the return.

Common mistakes

Leaning far back
What you seeThe torso moves toward horizontal during the pull.
FixUse less load and keep only a small backward lean.
A mostly upright torso keeps the movement a vertical pull.
Pulling behind the neck
What you seeThe attachment travels behind the head.
FixPull in front toward the upper chest.
The front path avoids forcing the shoulders behind the head.

Stop the set if

Stop if you feel sharp pain.
Stop if the attachment slips or you must lean far back to complete the pull.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence

Assisting

Biceps · moderate confidence
Upper back · moderate confidence
Forearms and grip · moderate confidence

Equipment

Cable

Secure the thighs and use a pulldown attachment that allows a balanced grip.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Technique, cues, rep standards, breathing, stop cues, and error corrections are original draft text. Independent technique sources and coach review remain required.
Anatomy, classification, and equipment use unapproved blueprint planning hints. The assigned review tier must confirm them.
Allowed metrics, side counting, and environment values are draft interpretations of the planning metadata.
The blueprint names lat-pulldown as equipment, but that ID is absent from equipment-taxonomy.csv; this record uses the canonical cable ID only.
This pass treats load-and-reps as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-1 blueprint and exercise brief.

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