SHIFT Fit
Lat pulldown
Lat pulldown: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit tall with thighs secured. Pull the bar towards the top of your chest by driving your elbows down, pause briefly, then let the arms straighten without shrugging.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- cable
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | cable, full gym |
| beginner | sets: 2 reps: 8 rest seconds: 75 | full gym |
| advanced | 5 minutes | cable, full gym |
| standard | 4 minutes | cable, full gym |
| advanced | sets: 4 reps: 12 rest seconds: 45 | full gym |
| standard | sets: 3 reps: 10 rest seconds: 60 | full gym |
Safety and comfort
- What it should not feel like: yanking behind the neck or shoulder pain
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.