Lat Pulldown

General And Specifics

• you can train the lats effectively without weights with these exercises
• you use your own body weight as resistance
• to keep damage from the door, the anchorage and the door (no glass) itself has to be stable enough to carry your weight

Starting Position

• put a chair with its back against a door edge
• grasp one end of a bigger towel with each hand
• sit down on the chair and throw the towel above the door edge without letting the towel go
• move the elbow outwards as much as possible
• the upper body is upright

Correct Execution

• pull both ends of the towel
• your butt can lift off the seat a bit
• the hands are in ear-height then
• the entire tension is on the lats now
• hold this position for about 15-20 seconds
• afterwards, pause shortly and repeat

tip for the workout

• leave out the chair, then you can also train the glutes and thighs as in the Wall Sit