LAT PULLDOWN
Cable lat pulldown. Vertical pull movement. Builds the lat strength required for pull-ups.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Sit at the lat pulldown machine, thighs secured under the pad.
- 2
Grip the bar slightly wider than shoulder width, overhand grip.
- 3
Pull the bar down to the upper chest, driving the elbows down and back.
- 4
Squeeze the lats at the bottom.
- 5
Return under control to full arm extension.
THE STANDARD
Bar must reach the upper chest each rep. Full arm extension at the top. Controlled return.
COACHING CUES
COMMON MISTAKES
Leaning back excessively — this becomes a row.
Not pulling to the chest — partial range of motion.
Using momentum — controlled pull only.
SCALING / SUBSTITUTIONS
Reduce the weight.
Wide or narrow grip for different lat emphasis.
Single-arm pulldown for unilateral work.
300WOD APPLICATION
The lat pulldown is a Foundation and Hoplite accessory movement that builds the vertical pulling strength required for pull-ups.