Full Range-Of-Motion Lat Pulldown
A intermediate strength exercise for the lats, done with a cable.
How to do the Full Range-Of-Motion Lat Pulldown
- Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
- Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Full Range-Of-Motion Lat Pulldown
Elevated Cable RowsCable · Intermediate
V-Bar PulldownCable · Intermediate
Wide-Grip Pulldown Behind The NeckCable · Intermediate
Close-Grip Front Lat PulldownCable · Beginner
Kneeling High Pulley RowCable · Beginner
Kneeling Single-Arm High Pulley RowCable · Beginner
One Arm Lat PulldownCable · Beginner
Shotgun RowCable · Beginner
Questions
What muscles does the Full Range-Of-Motion Lat Pulldown work?
Mainly the lats, with the biceps, upper back and shoulders helping.
Is the Full Range-Of-Motion Lat Pulldown good for beginners?
It's rated intermediate. Beginners can build up to it with Close-Grip Front Lat Pulldown first.
What can I do instead of the Full Range-Of-Motion Lat Pulldown?
Good alternatives that train the lats: Elevated Cable Rows, V-Bar Pulldown, Wide-Grip Pulldown Behind The Neck or Close-Grip Front Lat Pulldown.
How many sets and reps of the Full Range-Of-Motion Lat Pulldown should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).