Gymmachine or bar
Lat pulldown or pull-up
The lats and upper back.
- You need
- A lat pulldown machine. Pull-ups on a bar if you can already do them.
- Why it is in the plan
- Pulling strength for axe work, scrambling and pulling on a rope, and for keeping a pack upright over a long day.
How to do it
- 1Grip the bar a little wider than your shoulders, palms facing away.
- 2Lean back slightly and pull the bar to the top of your chest, elbows driving down.
- 3Pause for a moment with the shoulder blades squeezed together.
- 4Let the bar up slowly until your arms are straight.
Easier
Less weight.
Harder
More weight, or bodyweight pull-ups.
Common mistake
Swinging the torso back to move the bar. If you have to rock, it is too heavy.
Home version: Backpack row (backpack + chair)
Used in: Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
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