Lat Pulldown (MAG Grip, Medium Grip, Pronated)
Use a cable machine with a MAG medium pronated grip and pull to the upper chest. Balances range of motion and control while targeting lats, upper back, and biceps. Good for overall back strength and technique.
Basic Info
- Primary Muscle Group
- Back
- Detailed Muscles
- Lats / Trapezius / Rhomboids / Biceps
- Equipment
- Cable
- Also Known As
- ラットプル ミドル オーバー / ミドルオーバーラットプル / lat pulldown overhand middle / overhand grip lat pulldown middle
How to Perform
- Keep your chest up and shoulders down.
- Drive with the elbows to load the target muscles.
- Control the return phase without dropping the weight.
Form Tips
- Do not overextend your lower back
- Keep shoulders from rolling forward
- Do not yank the weight
Pro Tips
- Focus on pulling with your back rather than your arms.
- If momentum increases, reduce load one step.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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