Lat Pulldown (Cable)
Sit at a machine with the thighs held down and pull an overhead bar to the upper chest. Also called Lat Pulldown, Pulldown, Lat Pulldown (Machine) and Wide Grip Lat Pulldown.
- Pattern
- Pull down or up
- Equipment
- Cable
- Works
- Lats, upper back, biceps
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Seated Row (Cable)Try it if it feels okay
Horizontal pull on a neutral handle: the shoulder never reaches overhead and the wrists stay straight.
The elbow stays straight, unlike a pull with a bent arm.
Wrist Seated Row (Cable)
Horizontal pull on a neutral handle: the shoulder never reaches overhead and the wrists stay straight.
When it stalls, these usually help
Horizontal pulling that the pulldown does not cover.
The same movement from a hang, which the machine cannot teach.
The biceps finish a pulldown, and curls train them directly.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.