Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.