Pull variant 2
Exercise
4
by
6
Back
Lat pulldown with independent handles for full range of motion.
Setup
Adjust seat so you can reach the handle without raising your shoulders. Secure thigh pads for stability.
Grasp two single handles, neutral or slightly pronated, depending on your goal.
Lift chest up, actively pull shoulder blades back and down.
Engage core, keep spine neutral.
Fully extend arms and consciously pre-tension the lat.
Execution
Pull both handles down to the upper chest in a slight arc at the same time.
Guide elbows down and forward, not backward, to maximize lat engagement.
Hold the end position briefly: chest up, shoulder blades down, lats fully contracted.
Control the handles back up, extend arms fully, and let shoulder blades slide up and forward without rounding the back.
Breathing: Exhale when pulling down, inhale when releasing up.
