How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Lat Pulldown
The pull-up teacher. Use it until pull-ups exist, and after.
beginnerCult Gym floor
Back · Biceps · Cable
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–4 × 8–12.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Grab, set scapula, pull the bar to the collarbone, not behind the neck.
Cues
- Elbows to ribs
- Chest up
- Control the stack up
Common mistakes
- Behind-the-neck
- Leaning 45° and swinging
- Half reps
Home swap
Band pulldown on a door
