A variation of the lat pulldown that targets the lats while also emphasizing the biceps and forearms.
- +Targets latissimus dorsi and biceps
- +Helps improve grip strength
- +Versatile for various fitness levels
- –Can cause shoulder or back strain if done incorrectly
- –Not as effective for overall back development
This exercise targets:
Upper Back
Lats
Traps
–
Biceps
Shoulders
Rear Delts
Rotator Cuff
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the thigh pad snug and sit tall facing the cable stack
- Grab a close neutral handle (V-bar) with palms facing in
- Pull shoulders down and back; keep chest up and core braced
- Drive elbows straight down toward your ribs; don’t flare them out
- Pull until the handle reaches upper chest; pause and squeeze lats
- Control the weight back up, fully stretching the lats at the top
- Keep torso mostly upright; no jerking or excessive lean-back
- Exhale as you pull down, inhale as you return