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Gym workouts

Lat workout: pulldowns, straight-arm pulldowns and rows (gym)

Your lats pull your arms down and back, so this session trains them from several angles: a lat pulldown first, while you're fresh, then the straight-arm pulldown, which works the lats without your biceps, a one-arm pull and a row with your elbows close to your sides. That's about 11 or 12 hard sets, enough for the 10 or so a week our plans suggest in a single session. Expect to feel your triceps in the straight-arm pulldown too: the long head crosses your shoulder. No trial has tested this session as a whole, so it's our starting point.

40 minIntermediate8 movesPull-up bar · A cable machine · A dumbbell · A bench or box · A wallShoulders · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoWithin a range that doesn't pinchEasier: Arm circlesHarder: Sleeper stretch
  2. Scapular pull-up8 reps
    Intermediate · Back, Shoulders, Forearms · 3D demoHang on straight arms and draw your shoulder blades down and back. No bar? 15 band pull-apartsEasier: Assisted pull-up (machine)Harder: Pull-up

Vertical pull

Rest 90 s between sets

  1. Lat pulldown1 lighter set, then 3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoPull the bar in front to your upper chest with a small lean back; stop 2 or 3 reps short of failure. Or pull-ups, 3 sets of 3 to 8Harder: Pull-up

Straight arms

Rest 60 to 90 s between sets

  1. Straight-arm pulldown3 sets of 10 to 15
    Beginner · Back, Triceps, Abs · 3D demoStep back from a high pulley, hinge a little, arms long; sweep the bar to your thighs leading with your elbows, trunk still. Stop 2 or 3 reps short; the last set can go to 0 to 2. Sore shoulder: start from head height or lower. With a rope: the rope straight-arm pulldownEasier: Seated band pull-down (from shoulder height)Harder: Pull-up

One arm

Rest 60 to 90 s between sets

  1. Kneeling one-arm high cable row2 to 3 sets of 8 to 12 each side
    Beginner · Back, Biceps · 3D demoKneel facing a high pulley and pull your elbow down to your side; stop 2 or 3 reps shortEasier: Seated rope high rowHarder: Alternating bent-over kettlebell row

Row, elbows close

Rest 90 s between sets

  1. Chest-supported dumbbell row3 sets of 10 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoChest on an incline bench, palms facing, elbows close to your sides and travelling towards your hips; stop 1 or 2 reps short. No bench: one-arm dumbbell rows, 3 sets of 10 to 12 each sideHarder: Supported single-arm dumbbell row

Cool-down (optional)

  1. Wall lat stretch (one arm)2 holds of 20 to 30 s each side
    Beginner · Back, Shoulders · 3D demoForearm upright on a wall, elbow a little above your shoulder; ease your hips back and let your chest sink. Ease off if the front of your shoulder pinchesHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoArms long in frontHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare, as our plans advise for new exercises.
  • Add reps until every set reaches the top of its range, then move to the next pin or the smallest add-on weight.
  • Once a week as your back day, or split it over two days: the pulldown and row on one, the straight-arm and one-arm pulls on another. Pair it with a pressing day so your week stays balanced.
  • Shoulder pain: pull in front with a medium or palms-facing grip, start the straight-arm pulldown from shoulder height rather than overhead, and keep pain to about 5 out of 10, settled by your next session, as our lat pulldown and shoulder guides say.
  • Pain at the front of the elbow: use a palms-facing grip on the pulldown and leave underhand grips for now, as our lat pulldown guide suggests.
  • After heart surgery through the breastbone, a heart or lung transplant, or breast cancer surgery or reconstruction, follow your surgical team's advice before you pull with your arms.
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help. A pop at the front of the elbow with bruising or a bulge in the upper arm needs an urgent treatment centre or A&E.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the lat workout: pulldowns, straight-arm pulldowns and rows (gym) take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A cable machine, A dumbbell, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 4 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.