BACK · COMPOUND
Tempo Lat Pulldown
A pulldown using a deliberate controlled return phase.
Primary musclesLats
Secondary musclesBiceps, Upper back
EquipmentCable machine
DifficultyBeginner · Vertical Pull
How to perform
- Pull the bar down with controlled elbows.
- Pause briefly if programmed.
- Return the bar slowly to the top.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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