Lat Pulldown

Challenge Details

• Level 1: 15 reps / 1 set / 20% TBW / 5 points
• Level 2: 15 reps / 2 Sets / 40% TBW / +10 points (15 total)
• Level 3: 15 reps / 3 sets / 50% TBW / +15 points (30 total)
• Level 4: 15 reps / 3 sets / 50% TBW / +20 points (50 total max)​

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you have shoulder, elbow, or upper-back pain.

Breaks

• Level 1: No break allowed
• Level 2: One 30-second break between sets
• Levels 3 & 4: Two 30-second breaks between sets

Notes:

• ​If you stop mid-set, incomplete reps do not count.
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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How to Complete the Challenge:

• Sit with your thighs secured under the pads and grip the bar at shoulder-width.
• Lean back slightly and pull the bar toward your chin level.
• Pause briefly, keeping elbows pointed down.
• Return the bar slowly to full stretch with control.

​How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Standing Cable Lat Pull Down
  
• Easier: Straight-Arm Cable Press Down

Suggested Training Schedule:

• Practice your chosen version 1–2 times per week, with 1–2 days of rest between.
• When you can perform strong, controlled reps in your current variation, move up to the next harder version.

Standing Cable Lat Pull Down (Easiest):

• Anchor resistance cables at a point higher that height
• Stand facing the cables and hold the handles overhead.
• Lean forward until your body is lined in the same direction as the cables
  
• Step forward with one foot for better stable stance
• Pull the handles down toward your upper chest while squeezing your back muscles.
• Return slowly to the starting position.

Straight-Arm Cable Press Down (Easier):

• Stand tall holding the bar with arms straight ate shoulder height.
• Pull the bar downward in a wide arc until your hands reach your thighs.
• Keep elbows straight and engage your lats throughout.
• Slowly raise back to the starting position.