Paused Lat Pulldown

Lats Tier A for Lats Cable Compound Pull

Try it now

3sets

10-12reps

75srest

~6.1kcal/min

Biceps Upper Back Forearms

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inLats

Lats — the sides of your back under the armpits — and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the elbows down to your back pockets, chest up.”

Tempo · Pull 1 s · pause 1 · lower 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Front of armsPulling with the arms. Hold the bar like hooks (thumb over) and start each rep by pulling the shoulders down.
Feel it in Forearms / gripGrip gives out first. Use straps or a thumbless grip, and train dead hangs separately.
Feel it in Neck / upper trapsShoulders creeping to the ears. Pull the shoulder blades down first, then bend the elbows.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Pause for 1–2 seconds at the hardest point of every rep — no bouncing.
Lead with your elbows and treat your hands as hooks.
Keep the lean small, around 10–20 degrees, so your lats do the work instead of momentum.
Stand far enough from the stack to keep constant tension on the cable.