Vertical Chest-Supported Pulldowns for Targeted Lat Training

The Chest-Supported Row is a fantastic exercise for forcing strict form in a rowing movement pattern...let's adapt it to pulldowns.

This is such a simple concept, I don't know why I didn't think of this years ago!

To do this, you'll need a high pulley, a pulldown handle or bar and an adjustable incline bench...something that goes to near vertical.

You probably won't be able to use a pulldown machine for this...that'll depend on if you're able to get a bench in close enough to it. A regular open high pulley will work just fine, though.

Start with a fairly light weight on the stack to get an idea of how this works before you start moving up in weight.

Set the bench about a foot back from the handle.

Grab the bar (underhand or overhand) then get set with your chest against the face of the bench. You may or may not be actually sitting on the seat for this. You'll also notice in the video that the bench does tilt a bit when I'm getting into position and out of position. As long as it doesn't slide during the actual exercise, a little tilting isn't an issue.

Now do a pulldown, pulling the bar down and towards you. The angle of the pull means you can't lean back to heave the weight down. It pulls your chest into the bench.

Pull all the way down until your upper arms are vertical and/or the bar hits the bench.

Let the bar come back up under control then repeat. Make sure you get a good stretch on the lats at the top. Don't do this one fast...keep the focus and tension on the lats.

By bracing your chest against the bench like this, you completely take body movement out of the equation and force your muscles (primarily lats) to take the tension.

If you find you have a hard time feeling your lats working when you do pulldowns or you find you heave the weight too much, give this setup a try.

Another similar variation to this is the Low Pulley Prone Pulldown. With that one, you're using a chest-supported position as well but with a twist...

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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!

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