Isometric Lat Pulldown
oec:isometric-lat-pulldown
A lat pulldown variation where the bar is pulled to the chest and held statically in the fully contracted position to build pulling strength and muscular endurance.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Lat Pulldown Isometric, Lat Pulldown Hold, Cable Lat Pulldown Isometric Hold
How to do it
Setup
- Attach a wide lat pulldown bar to the high pulley.
- Adjust the thigh pad so your legs are firmly secured with feet flat on the floor.
- Grasp the bar with an overhand grip slightly wider than shoulder width.
- Sit down under the pads, extending your arms overhead with your chest lifted and a slight backward torso lean.
Movement
- Depress your scapulae and pull the bar smoothly downward toward your upper chest by driving your elbows down and back.
- Hold the bar statically at upper-chest level without letting it rise or your posture collapse.
- Maintain continuous tension through your lats and mid-back for the targeted duration.
- Control the weight back up to full extension once the hold is complete.
Breathing
Inhale as you prepare the pull, exhale during the initial contraction, and breathe shallowly but steadily while maintaining core tension during the hold.
Cues
- Drive your elbows into your back pockets
- Keep your chest high to the bar
- Squeeze your armpits down
Common faults
- Leaning back excessively to turn the exercise into a horizontal row.
- Maintain a fixed, slight backward torso angle of roughly ten to fifteen degrees throughout the hold.
- Shrugging the shoulders up toward the ears during the hold.
- Actively depress your shoulder blades away from your ears to keep tension on the lats.
- Letting the elbows drift backward behind the torso, rotating the shoulders forward.
- Keep your elbows pulled directly down in line with the seams of your shirt.
Safety
- Do not drop the weight stack abruptly from the held position; release under control to protect the shoulders.
Muscles
Joints
- Shoulder: Adduction, Isometric stabilization
- Shoulder blade: Depression, Downward rotation, Isometric stabilization
- Elbow: Flexion, Isometric stabilization
Details
- Movement
- Vertical pull, Pull
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Cable machine or Selectorized machine
- Record
- Duration and Load
- Load
- external, weight stack
Related
- variation of Cable Lat Pulldown
- regression of Pull-Up Hold
- substitute for Pull-Up Hold
Sources
- wger: Lat Pulldown Isometric, by HexoctusEngineering (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.