Full Range-Of-Motion Lat Pulldown
The Full Range-Of-Motion Lat Pulldown is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back and shoulders assist as stabilizers throughout the range of motion.
How to Full Range-Of-Motion Lat Pulldown
- 1
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.
- 2
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Full Range-Of-Motion Lat Pulldown work?
The Full Range-Of-Motion Lat Pulldown primarily works the Lats. Secondary muscles include the Biceps, Middle Back, Shoulders, which assist during the movement.
Is the Full Range-Of-Motion Lat Pulldown good for beginners?
The Full Range-Of-Motion Lat Pulldown is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Full Range-Of-Motion Lat Pulldown?
You need cable to perform the Full Range-Of-Motion Lat Pulldown. Most commercial gyms will have this available.
Track Your Progress
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