Lat Pulldown Machine

Lat pulldown machine

Beginner

Dosage recommandé

Séries

3-4

Reps

8-12 Rest 60-90 s (hypertrophy). 2-3 x 15-20 reps Rest 30-60 s (endurance). 4-5 x 3-6 reps Rest 2-3 min Explosive concentric (power)

TIMER
REPOS

15s

30s

45s

1:00

1:30

2:00

2:30

3:00

3:30

4:00

4:30

5:00

Arms

Tap to explore

Execution

Sit facing the machine, thighs secured under the pads

Grip the bar overhand, wider than shoulder width

Chest out, retract shoulder blades down and back

Pull the bar toward the upper chest by driving elbows down

Pause with shoulder blades squeezed together

Return the bar in a controlled manner to full arm extension