Cable Lat Pulldown Full Range of Motion

Setup

1. 01Attach a lat bar to the high pulley and secure the thighs under the pad.
2. 02Grip the bar slightly wider than shoulder width with an overhand grip.
3. 03Sit tall with arms fully extended and let the shoulder blades rise toward the ears.
4. 04Set a slight backward torso lean and lift the chest.

Execution

1. 01Start each rep by pulling the shoulder blades down before the elbows bend.
2. 02Pull the bar to the upper chest with the elbows driving toward the hips.
3. 03Hold the full contraction for a second with the chest tall.
4. 04Return the bar all the way up until the arms are straight and the shoulders shrug upward into a full stretch.

Checkpoints

• -Every rep begins with scapular depression, not an arm yank.
• -The top of each rep reaches a genuine stretch with the shoulder blades elevated.
• -Bar reaches the upper chest at the bottom of every rep.
• -Tempo stays controlled in both directions.

Common mistakes

• -Stopping the eccentric before the shoulder blades rise, cutting the stretch.
• -Swinging the torso to move heavier weight than the full range allows.
• -Pulling to the chin instead of the chest.
• -Rushing through the stretched position where the growth stimulus is highest.