Lat Pulldown (Cable)
Also called Cable Lat Pulldown, Wide-Grip Lat Pulldown (Cable)
How to do it
Secure your thighs under the pad and take a wide overhand grip. Pull the bar toward your upper chest by driving your elbows down, pause without swinging, then return the bar slowly to a full overhead stretch while keeping your shoulders controlled.
Setup
Thighs locked under the pad, grip wider than shoulders, chest tall with a slight lean back. Set the shoulders down before the first rep.
Where you should feel it
Down the outside of the back. Leading with the elbows keeps it in the lats; leading with the hands turns it into an arm exercise.
When to use it
The scalable vertical pull — use it to build toward pull-ups or to add pulling volume you can actually control. 8-12 reps.