Lat Pulldown
back
machine
beginner
Pull the bar to your upper chest, driving elbows down and back, then control it up.
- • Chest up
- • Lead with elbows
- • No swinging
Technique
Every movement your coach can program, with setup instructions and the cues that keep the reps clean.
Pull the bar to your upper chest, driving elbows down and back, then control it up.
Support yourself on a bench, row the dumbbell towards your hip, elbow close to the body.
Hang with hands just outside shoulder width and pull your chest towards the bar.
Pull the handle to your stomach with a tall chest, then extend under control.
Curl the dumbbells up without swinging the elbows forward, then lower slowly.
Rise onto the balls of your feet, pause, then lower the heels below the step.
Sprint all out for the work interval, then spin easy. Fully recover between rounds.
Walk at a challenging incline keeping a conversational effort for steady state work.
Lower the bar to mid-chest with elbows at roughly 45 degrees, then press back up over the shoulders.
Press two dumbbells from chest level to arms length, controlling the descent.
Hands under shoulders, body in one line. Lower your chest to just above the floor and press back up.
On your back, extend one arm and the opposite leg while keeping the low back flat.
Forearms and toes on the floor, body in one straight line. Hold while breathing normally.
Hang from a bar and lift your knees towards your chest, curling the pelvis at the top.
In a plank, drive knees to chest alternately at a quick but controlled pace.
Drop to a push-up, jump the feet in and explode up into a jump.
Row hard for the work interval, then paddle easy for the rest. Repeat for the prescribed rounds.
Shoulders on a bench, bar over the hips. Drive the hips up until the torso is parallel to the floor.
Hinge and hike the bell back, then snap the hips to float it to chest height.
Hold the bar at hip height, push the hips back with a flat back until you feel a hamstring stretch, then drive the hips forward.
Half kneeling, tuck the pelvis and gently press the hips forward. Hold and breathe.
Side lying with knees bent, open the top arm across the body and follow with your eyes.
Bar on upper back, feet shoulder width. Sit down between your hips, knees tracking over toes, then drive up through mid-foot.
Rear foot on a bench, lower straight down until the front thigh is parallel, then drive up.
Hold a dumbbell or kettlebell at chest height, squat down keeping the chest tall, then stand.
Step forward into a lunge until the back knee is just above the floor, then step through into the next rep.
Raise the dumbbells out to the sides to shoulder height with a slight bend in the elbows.
Pull a rope towards your face, splitting the hands and externally rotating at the end.
From the front rack, press the bar overhead, moving your head back slightly, and finish with biceps by the ears.
Push the handle down to full extension keeping the elbows at your sides.