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Plan B

Lat Pulldown

Lats · Biceps

4Sets
2Reps
RIR 1-2Load

Swap reason — Closest common vertical-pull substitute. Use the same 4 x 2 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 4 · 2 reps · RIR 1-2

Illustration of correct Lat Pulldown form
Quick form demoWatch on Muscle & Strength
  1. 1

    Sit with thighs secured under the pads, grip the bar wide.

  2. 2

    Pull the bar down to your upper chest.

  3. 3

    Squeeze your lats at the bottom.

  4. 4

    Let the bar rise slowly to a full stretch.

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