Full Range-Of-Motion Lat Pulldown

Full Range-Of-Motion Lat Pulldown is a strength - dual-cable vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius, Deltoid
Exercise type: Strength - dual-cable vertical pull

Exercise technique

Pulleys
Attach a single handle to each high pulley.
Position
Stand or sit on a high bench between the cables.
Crossed grip
Hold the right cable with your left hand and the left cable with your right.
Preparation
With arms crossed overhead, lift your chest in a balanced position.
Pull
Bring your elbows down in an arc from outside to inside.
Rotating grip
Turn your palms toward each other as you reach the bottom.
Lengthen
Reverse the arc and cross your arms overhead again.

Key technique points

Match the loads on both pulleys.
Keep the cables away from your face.
Coordinate hand rotation with shoulder movement.
Do not swing your torso backward.
Do not shrug at the bottom.
Recreate the crossed position under control.

Common mistakes

Holding the same-side handles

Keep the opposite handles rather than turning the crossed setup into a straight pull.

Cables brushing the face

Do not position your seat so the cables cross your face.

Twisting at the wrist

Do not rotate the palms only by bending the wrists.

Uneven pulling

Do not lower one arm first and rotate your torso.

Excessive backward lean

Do not enlarge the arc through lower-back extension.

Releasing at the top

Do not let the cables jerk you into the crossed start.

Frequently asked questions