Full Range-Of-Motion Lat Pulldown
The Full Range-Of-Motion Lat Pulldown primarily targets your Lats, with support from Biceps, Middle Back, Shoulders. It requires cable and is best suited to intermediate lifters.
Intermediate level · Equipment: Cable · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Middle Back, Shoulders
How to perform Full Range-Of-Motion Lat Pulldown
- Step 1. Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
- Step 2. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.
Frequently asked questions
How do I achieve a full range of motion during the lat pulldown?
Allow the cable to pull your shoulders into full elevation at the top for a deep stretch. Pull the bar until it reaches your upper chest while driving your elbows down and back.
Which specific muscles does the full range lat pulldown target?
The primary target is the latissimus dorsi. Utilizing a full stretch and peak contraction maximizes hypertrophy across the entire muscle fiber length.
What is a common mistake to avoid when performing this exercise?
Avoid using excessive momentum or leaning back too far to cheat the weight down. This shifts the tension from the lats to the spinal erectors and rear deltoids.
What is a good alternative if I cannot perform a full range pulldown?
Assisted pull-up machines or half-kneeling single-arm cable pulls are effective alternatives. These allow for similar mechanics with more control over the resistance.
How should I program this exercise for muscle growth?
Perform 3 to 4 sets of 8 to 12 repetitions twice per week. Focus on a controlled eccentric phase to take advantage of the weighted stretch at the top.
Sample sets & reps for Full Range-Of-Motion Lat Pulldown
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Band Assisted Pull-Up — band
- Bent-Arm Barbell Pullover — barbell
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
- Chin-Up — bodyweight
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