Full Range-Of-Motion Lat Pulldown

Also called crossover lat pulldown, dual cable pulldown and full range pulldown.

Works

Lats, plus biceps, upper back and shoulders

Equipment

Cable

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.

Cues

• Cross the handles, palms forward.
• Chest up, slight arch.
• Pull down in an arc.
• Full stretch at the top.

Common mistakes

• Rocking the torso.
• Cutting the stretch short.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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