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Hang Pulldown Thruster
Beginner 34 min

Hang Pulldown Thruster

Calories

237 kcal

Equipment

Lat Pulldown Machine, Medicine Ball, Pull-Up Bar, Resistance Band

Intensity

—

Focus

Upper Back, Chest, Forearms, Calves, Cardio/Full Body

Workout Exercises

1

Wide-Grip Lat Pulldown

8 min

Lat Pulldown Machine Upper Back

Description

A classic lat pulldown performed with a wide overhand grip to emphasize the upper back by training strong shoulder extension and scapular depression/retraction under control.

How to perform

  1. Step 1

    Step 1

    Sit tall with your thighs secured under the pads and your feet flat. Reach up and take a wide overhand grip, then set your shoulders down away from your ears. Keep your ribs stacked over your hips and your torso mostly upright.

  2. Step 2

    Step 2

    Pull the bar down to the top of your chest while driving your elbows down and slightly back. Keep your shoulders low and squeeze your upper back at the bottom. Don’t yank or lean way back—stay controlled and tall.

  3. Step 3

    Step 3

    Let the bar travel back up slowly until your arms are straight overhead again. Keep your shoulders controlled—don’t let them shrug up at the top. Reset your brace and repeat with the same smooth tempo.