# Lat Pull Down

The seated vertical pull — building width through the lats with a bar driven
down from overhead.

- **Category:** Main circuit
- **Type:** Machine-based vertical pull
- **Targets:** Latissimus dorsi, mid-back, rear delts, biceps
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit upright with your knees secured under the pad and feet flat. Grip the bar
wider than shoulder-width, arms fully extended overhead, torso just off vertical.

## Execution

1. Pull the bar down to your upper chest, driving your elbows down and back.
2. Squeeze your shoulder blades together at the bottom and pause briefly.
3. Return the bar overhead under control until your arms are fully extended.

## Cues

- Lead with the elbows, not the hands — think "elbows to the ribs".
- Squeeze the shoulder blades down and together at the bottom.
- Keep the torso tall; only a slight lean back, never a swing.

## Common Mistakes

- Leaning back excessively and turning it into a row.
- Using momentum to yank the bar down.
- Stopping short — not pulling the bar all the way to the chest.

## Progression

Add weight once all four sets of ten are clean; progress to a wider or neutral
grip, then to strict pull-ups as pulling strength builds.
