Lat Pulldown
Lats BicepsUpper back Cable weight × reps
| Primary muscle | Lats |
|---|---|
| Secondary | Biceps, Upper back |
| Equipment | Cable |
| Logged as | weight × reps |
| Default jump | 5 kg |
| Strength standard | Lat pulldown standards, one-rep max |
Cue
Lean back slightly, pull the bar to the upper chest, elbows down.
How to progress it in Beatweek
Lat Pulldown runs on double progression: climb the rep range at one weight, then add 5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 5 kg, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Lat Pulldown counts toward the lat pulldown strength standard: see where your lift stands in the lat pulldown standards by bodyweight, or turn a set into a max with the lat pulldown one-rep max calculator.
In these programs
- Upper/Lower 4-day — Upper A
- Push/Pull/Legs 6-day — Pull 2
- Full body 2-day — Day 2Pro
- Push/Pull 4-day — Pull BPro
- 5-day body part — BackPro
- Cut 3-day full body — Day APro
Log it in Beatweek
Add Lat Pulldown to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.