Lat Pulldown (Medium Overhand)

The balanced lat builder — shoulder-width overhand grip delivers optimal ROM, balanced lat development, and serves as the foundation for all pulldown variations

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Biceps, Rear Delts
Equipment	Cable Machine with straight bar
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so knee pad sits comfortably on thighs
   • Prevents lifting off seat under load
2. Knee pad: Tight enough to keep you anchored, not crushing
3. Attachment: Standard straight bar
4. Grip: Overhand (pronated), hands shoulder-width apart
5. Posture: Sit upright, chest up, slight lean back (10-15°)

Equipment Setup

Equipment	Setting	Notes
Seat height	Mid-thigh under pad	Prevents rising off seat
Weight stack	Start conservative	Build from here
Handle/bar	Standard straight bar	Most common attachment
Knee pad	Snug but comfortable	Essential anchor point

Setup Cue

"Shoulder-width hands, chest proud, ready to pull elbows to floor"

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🔄 Execution

The Movement

⬆️ Starting Position

What's happening: Full arm extension, lats under stretch

1. Arms fully extended overhead, holding bar
2. Shoulder-width overhand grip (palms facing away)
3. Slight lean back from hips (10-15°)
4. Chest up and proud
5. Breathing: Deep breath before pulling

Feel: Stretch in lats, weight pulling upward on arms

🔥 Scapula Engagement

What's happening: Shoulder blade depression and retraction

1. "Pull shoulder blades down and back"
2. Depress scapulae before arms bend
3. This initiates lat activation
4. Slight upward movement before elbow flexion
5. Breathing: Hold breath during pull

Key: This scapular movement is what makes it a back exercise, not just arm

⬇️ Pulling Down

What's happening: Drawing bar to upper chest

1. Pull elbows down toward your sides
2. Think "drive elbows to the floor"
3. Bring bar to upper chest/collarbone area
4. Maintain chest-up position throughout
5. Slight lean back maintained (10-15°)

Tempo: 1-2 seconds (controlled, smooth pull)

Feel: Lats contracting hard, back squeezing together, biceps assisting

Cue: "Lead with elbows, not hands — elbows drive down"

🔝 Bottom Position

What's happening: Peak contraction of lats and upper back

1. Bar at upper chest/collarbone level
2. Shoulder blades fully retracted and depressed
3. Elbows pointing down and slightly back
4. Brief pause (1 second) to squeeze
5. Feel the complete contraction

Breathing: Exhale at bottom or continue holding

Cue: "Squeeze like crushing a can between shoulder blades"

⬆️ Returning

What's happening: Controlled resistance against weight

1. Slowly extend arms back to overhead position
2. Maintain tension — don't let weight slam up
3. Allow full arm extension for complete stretch
4. Keep slight lean back, chest up throughout
5. Breathing: Inhale as you extend

Tempo: 2-3 seconds (controlled eccentric)

Feel: Lats stretching under tension, maintaining control

Key Cues

Primary Cues

• "Chest to bar" — maintains proper torso position
• "Elbows to floor" — emphasizes lat engagement over biceps
• "Shoulders down and back first" — proper scapular initiation

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s down, no pause, 2s up, no pause
Hypertrophy	2-1-3-0	2s down, 1s pause, 3s up for maximum growth
Control/Learning	2-2-3-0	2s down, 2s pause, 3s up (master the pattern)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension and adduction — balanced fiber recruitment	█████████░ 88%
Upper Back	Scapular retraction — rhomboids and mid-traps	████████░░ 78%

Secondary Muscles

Muscle	Action	Activation
Biceps	Elbow flexion — moderate contribution with overhand grip	██████░░░░ 65%
Rear Delts	Shoulder extension, scapular assistance	██████░░░░ 58%

Stabilizers

Muscle	Role
Forearms	Grip strength, pronated grip maintenance
Core	Maintains upright posture under load, anti-extension

Medium Grip Specificity

Optimal balance: Shoulder-width grip provides the best balance between ROM and muscle recruitment. It's neither too wide (limited ROM) nor too narrow (reduced lat width stimulus).

Complete lat development: Medium grip recruits the entire lat — outer, middle, and inner fibers — making it the most well-rounded lat pulldown variation.

Learning foundation: This grip width teaches proper vertical pull mechanics that transfer to all variations and pull-ups.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling behind neck	Bar goes behind head	Shoulder impingement risk, less lat activation	ALWAYS pull to front of chest
Excessive lean back	Turning into a row	Changes muscle emphasis, uses momentum	Keep lean to 10-15° maximum
Using momentum	Rocking back and forth	Less muscle tension, injury risk	Control the movement, reduce weight
Partial ROM	Not fully extending arms at top	Less lat stretch, reduced growth stimulus	Full extension every rep
No scapula engagement	All arm pulling	Misses primary lat activation	"Shoulders down first" before arms bend

Most Common Error

Skipping scapular engagement — many people immediately bend their arms to pull without first depressing and retracting the shoulder blades. This turns it into an arm exercise instead of a back exercise. Always initiate with "shoulders down and back."

Self-Check Checklist

• Seated firmly, thighs secured under pad
• Shoulder-width overhand grip
• Slight lean back (10-15°), chest up
• Pull to front of chest, never behind neck
• Scapulae depress and retract first, then arms
• Full arm extension at top of each rep

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🔀 Variations

By Emphasis

Standard Development

Variation	Change	Why
Standard Medium Grip	Shoulder-width, overhand	Balanced, all-around development
Pause Reps	2-3s hold at bottom	Eliminates momentum, peak contraction
Tempo Variation	3-1-4-0 tempo	Maximum time under tension

Control & Quality

Variation	Change	Why
Slow Eccentric	4-5s lowering	Increased eccentric loading
Dead Stop	Release tension at top, reset	Removes stretch reflex, pure strength
1.5 Reps	Full + half rep from bottom	Extended TUT in contracted range

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight mid-set, continue	Push past failure
Rest-Pause	10-15s rest between mini-sets	Accumulate volume at high intensity
Superset with Push	Pair with overhead press	Antagonist pairing

Grip Width Comparison

Grip Width	Hand Position	Primary Benefit	ROM
Shoulder-width	Standard medium grip	Balanced, complete lat development	Optimal
Slightly wider	1.25x shoulder-width	Mild outer lat emphasis	Moderate
Slightly narrower	0.75x shoulder-width	Mild inner lat emphasis	Extended

Hand Position Options

Position	Description	Effect
Full grip	Thumb wrapped around bar	Most secure, standard
Thumbless	Thumb on same side as fingers	Reduces bicep, increases lat focus
Angled hands	Hands slightly angled in	Can reduce wrist strain for some

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% max)	RIR
Strength	3-5	5-8	2-3 min	75-85%	1-2
Hypertrophy	3-4	8-15	90s-2 min	65-75%	2-3
Endurance	2-3	15-20+	60-90s	50-65%	3-4
Technique	3	10-12	90s	50-60%	4-5

Workout Placement

Program Type	Placement	Rationale
Back day	First or second pull	Primary vertical pull movement
Pull day	After deadlift or first	Major compound pulling exercise
Upper body	Primary back exercise	Essential vertical pull component
Full-body	Back exercise slot	Foundational pulling movement

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (varied intensity)

Progression Scheme

Progressive Overload

Add 5-10 lbs when you can complete all sets with 2 reps in reserve (RIR). Once you can pulldown your bodyweight for 8-10 reps with good form, you're ready to attempt pull-ups. This is the most reliable progression path to bodyweight vertical pulls.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Straight-Arm Pulldown	Learning lat engagement
High Cable Row	Limited shoulder mobility
Band Lat Pulldown	Home gym, no cable machine

Progressions (Harder)

Exercise	When Ready	Link
Assisted Pull-Up	Can pulldown 80-90% bodyweight
Pull-Up	Can pulldown full bodyweight 8+ reps
Weighted Pull-Up	Master of bodyweight pull-ups

Alternatives (Same Goal, Different Movement)

Bodyweight

Alternative	Benefit
Pull-Up	Functional bodyweight vertical pull
Chin-Up	Underhand grip, more bicep involvement
Inverted Row	Horizontal pull alternative

Machine-Based

Alternative	Difference
Assisted Pull-Up Machine	Reduces bodyweight for pull-up pattern
Hammer Strength Pulldown	Plate-loaded, independent arms

Grip Variations

Alternative	Benefit
Lat Pulldown Neutral	Shoulder-friendly grip
Lat Pulldown Wide	Width emphasis
Lat Pulldown Close	Thickness emphasis

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead pulling stress	Use neutral grip, reduce ROM if needed
Lower back pain	Excessive lean can strain	Minimize lean back, engage core
Elbow tendinitis	Repetitive pulling strain	Reduce volume, neutral grip option
Rotator cuff issues	Overhead shoulder stress	Lighter weight, controlled tempo

Stop Immediately If

• Sharp pain in shoulder or elbow
• Popping or grinding in shoulder joint
• Numbness or tingling in arms
• Lower back pain from excessive arching

Injury Prevention

Strategy	Implementation
Proper setup	Ensure knee pad secure, seat height correct
Adequate warm-up	Band pull-aparts, arm circles, light sets
Controlled tempo	No jerking, momentum, or rocking
Full ROM	Complete arm extension at top, full contraction at bottom
Progressive loading	Don't jump weight too quickly

Common Setup Errors

1. Seat too high/low: Compromises stability or limits ROM
2. Knee pad too loose: You'll lift off seat with heavy weight
3. Starting too heavy: Form breaks down, shoulders compensate
4. Skipping warm-up: Cold shoulders under load increase injury risk

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	Full overhead flexion to neutral	🟡 Moderate
Elbow	Flexion/Extension	0-140° flexion	🟢 Low
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Neutral to slight extension	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Arms straight overhead without arching back	Wall slides, shoulder dislocations with band
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular wall slides, band pull-aparts
Thoracic	Adequate extension	Can sit upright with chest up	Foam rolling, thoracic extensions

Joint Health Note

Medium-grip lat pulldowns are one of the most joint-friendly vertical pull variations. The shoulder-width grip provides optimal shoulder positioning without excessive stress. If shoulder pain occurs, consider switching to neutral grip (V-bar) or slightly reducing ROM.

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❓ Common Questions

What makes medium grip different from wide or close grip?

Medium (shoulder-width) grip is the most balanced — it provides optimal ROM, recruits all lat regions equally, and serves as the foundation for learning vertical pull mechanics. Wide grip emphasizes outer lats and width. Close grip emphasizes inner/lower lats and thickness. Medium grip is the "jack of all trades."

Should I always pull to my chest, never behind my neck?

Always pull to the front of your chest (collarbone area). Behind-the-neck pulldowns place your shoulder in a compromised position with increased impingement risk and offer no advantages. Front pulldowns are safer and equally or more effective.

How much weight should I use compared to my bodyweight?

Most beginners can lat pulldown 60-80% of their bodyweight initially. As you progress, aim to pulldown your full bodyweight for 8-10 reps — this typically indicates readiness for pull-ups. Advanced lifters often exceed bodyweight on pulldowns.

Can lat pulldowns replace pull-ups entirely?

Lat pulldowns are excellent but not a complete replacement. Pull-ups are a functional bodyweight movement with greater core involvement and real-world application. Use pulldowns as a progression tool toward pull-ups or as accessory work to add volume after pull-ups.

Should I lean back when I pull?

A slight lean back (10-15°) is natural and acceptable. This allows the bar to clear your face and maintains a straight bar path. However, excessive leaning (30°+) turns the exercise into more of a row and uses momentum. Keep the lean minimal and consistent.

How do I know if I'm using my lats and not just my arms?

Focus on the scapular engagement cue: "shoulders down and back FIRST" before your arms bend. You should feel your shoulder blades move before your elbows bend. If you don't feel your lats working, reduce weight and emphasize the squeeze at the bottom position.

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📚 Sources

Biomechanics & Muscle Activation:

• Signorile, J.F. et al. (2002). "Comparative Electromyographical Investigation of Lat Pulldown Variations" — Tier A
• Andersen, V. et al. (2014). "Muscle Activation During Various Lat Pulldown Variations" — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training" — Tier A
• Stronger by Science: Back Training Guide — Tier B

Technique:

• Renaissance Periodization: Back Volume Landmarks — Tier B
• AthleanX: Lat Pulldown Technique Analysis — Tier C

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For Mo

When to recommend this exercise:

• User cannot do pull-ups yet (building toward them)
• User wants balanced, all-around lat development
• User is a beginner learning vertical pulling patterns
• User wants adjustable resistance for back training

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Seated Cable Row
• No cable machine access → Suggest Inverted Row or Band Pulldown
• User can do 10+ pull-ups and wants maximum strength → Prioritize Pull-Ups or Weighted Pull-Ups

Key coaching cues to emphasize:

1. "Pull to your chest, never behind your neck"
2. "Shoulders down and back before your arms bend"
3. "Slight lean back, chest up throughout the movement"
4. "Full extension at the top, full contraction at the bottom"

Common issues to watch for in user feedback:

• "Not feeling lats" → Emphasize scapular engagement first, reduce weight, use "elbows to floor" cue
• "Lower back hurts" → Reduce lean back angle, engage core more actively
• "Shoulder pain" → Switch to neutral grip, check ROM isn't excessive
• "Using too much weight" → Form breakdown is common — reduce load, build proper pattern

Programming guidance:

• Pair with: Horizontal push (bench press variations), rows for balanced back development
• Works well in supersets with: Rows (antagonist), overhead press (push-pull)
• Typical frequency: 2-3x per week as primary vertical pull
• Volume: 10-20 total sets per week for back (this exercise can be 6-12 of those sets)

Progression signals:

• Ready for pull-ups: Can pulldown bodyweight for 8-10 strict reps
• Add weight when: Can complete all sets/reps with 2 RIR
• Ready for variations: Has mastered medium grip, wants targeted development

Special considerations:

• This is THE fundamental vertical pull — master this before variations
• Most transferable to pull-ups due to shoulder-width grip
• Excellent teaching tool for scapular engagement and lat activation
• Often underrated — people jump to wide or close grip without mastering this first

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Last updated: December 2024