Lat pulldown
Pulling a cable bar down to your upper chest while seated. It trains the lats and is a good way to build toward pull-ups.
Hewed's call, in short
Hit 12 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 8 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Lats |
|---|---|
| Also works | Biceps, Rear shoulders, Mid back |
| Equipment | Cable |
| Sets and reps | 3 × 8–12 (rep range) |
| How Hewed progresses it | Hit 12 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 8 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Set the thigh pad so your legs are held snugly. Grip the bar a little wider than your shoulders.
- Sit tall with a slight lean back.
- Pull the bar to your upper chest, driving your elbows down and back.
- Let it return under control until your arms are straight and you feel your lats stretch.
Why Hewed programs it this way
Machine stacks step in fixed plates, so eight to twelve reps gives you room to progress between them.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- Keep the torso still. Swinging back to move the stack means the weight is too heavy.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.