Full Range-Of-Motion Lat Pulldown
Muscles worked
Instructions
- 1Either 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.
- 2Keeping 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Full Range-Of-Motion Lat Pulldown
The full range-of-motion lat pulldown is an advanced variation of the classic pulldown, performed with two stirrup handles and crossed arms in front of you. This unusual setup creates an arced pulling path rather than a straight line, slightly increasing the range of motion and the lat contraction at the bottom. The hand rotation during the movement, from palms forward to palms facing each other at the bottom, works the back from a different angle than classic bar pulldowns. It's an interesting exercise to add variety once the basic movements are well mastered, best suited to intermediate or advanced lifters already comfortable with lat pulldowns.
check_circleBenefits
- check_circleSlightly increases the range of motion of the lat pulldown
- check_circleTargets the lats from a different angle than classic pulldowns
- check_circleEnhances the end-range contraction thanks to the hand rotation
- check_circleAdds useful variety for experienced lifters
lightbulbExecution tips
- lightbulbKeep the chest up and a slight arch in the lower back
- lightbulbRotate the hands gradually during the pull
- lightbulbControl the arced path smoothly without jerking
- lightbulbFocus on the back contraction rather than the arms
- lightbulbReturn slowly to the starting position for a full stretch
warningCommon mistakes
- warningLeaning back excessively to help the movement
- warningPulling too fast without controlling the arced path
- warningUsing too heavy a load that breaks posture
- warningSkipping the hand rotation that gives the movement its purpose
helpFrequently asked questions
Should I master the classic lat pulldown before trying this variation?expand_more
Yes, it's best to already be comfortable with the standard lat pulldown before adding the complexity of this arced path.
What equipment do I need for this exercise?expand_more
Two stirrup handles attached to independent high pulleys, available on most dual-pulley cable stations.
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