rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# 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.
|