All workouts

Front lat pulldown

Lats

3 × 15BackQuest 3

How to do it

  1. 1Grip slightly wider than shoulders.
  2. 2Pull to upper chest with chest up.
  3. 3Release slowly.

Avoid

Pulling behind the neck.

Coaching notes

Why do it
Vertical pull for lat width — always to the front.
Breathing
Exhale pull · inhale release.
Tempo
Pull to upper chest · 2–3 sec release.

Be careful

  • Never pull behind the neck — shoulder injury risk.
  • Chest up; don't collapse into a crunch.
  • Control the stack on the way up.

Common mistakes

  • Behind-the-neck pulls
  • Using too much body English
  • Partial range