A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Builds a toned, V-shaped back and improves posture.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit at lat pulldown machine and grip bar wider than shoulders.
- 2.Pull bar down to upper chest while squeezing shoulder blades.
- 3.Control the bar back up to starting position.
- 4.Keep chest up throughout the movement.
Pro Tips
- •Don't lean back excessively.
- •Focus on pulling with your back, not arms.
- •Squeeze at the bottom of the movement.
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.