Wide Grip Lat Pulldown - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
840 KCAL |
|
Level
|
advanced |
Equipment
|
Cable |
Smart Voice
AIi Instructions
- 1. Setup: Sit down at the lat pulldown station, secure your thighs under the pads, and grasp the bar with a wide pronated grip. Lift your chest up and lean your torso back slightly (approx. 10-15 degrees).
- 2. Concentric Pull: Initiate the movement by depressing and retracting your shoulder blades, driving your elbows down toward your hips until the bar reaches your upper chest.
- 3. Rest-Pause Protocol: After reaching muscular failure on the primary set, rack the weight for 10-15 seconds, then perform 2-3 additional mini-set repetitions (clusters), repeating this 2-3 times.
- 4. Breathing and Safety: Exhale as you pull the bar down, and inhale as you control the eccentric return back to the top. Avoid using body momentum or swinging the torso.
Physiological Impact
Caloric Benchmarking
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