A Typical Session
24 Min
Warm-up
5m
Main Set
15m
Cooldown
4m
8 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Tones and strengthens upper back while improving arm and grip power.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Grip bar wider than shoulders.
- 2.Pull bar to upper chest level while squeezing shoulder blades.
- 3.Return to start with control.
Pro Tips
- •Do not lean back excessively.
- •Keep motion slow and steady.
Equipment
Lat Pulldown Machine
Safety
Avoid pulling behind the neck.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.