Back
Jalón abierto supino
A powerful variation of the lat pulldown designed to increase back thickness and bicep engagement.
How to perform.
Follow the sequence — setup is half the lift.
Sit at the lat pulldown station and adjust the thigh pads so your legs are firmly locked into place.
Grasp the long bar with a supinated grip, palms facing toward you, at roughly shoulder-width distance.
Lean back slightly, about 10 to 15 degrees, to create a clear path for the bar and engage your upper back.
Pull the bar down toward your upper chest by driving your elbows down and back while keeping your chest held high.
Squeeze your shoulder blades together at the bottom of the movement for a full second.
Control the weight as you slowly extend your arms back to the starting position, maintaining tension in the lats.
Repeat the movement for the desired number of repetitions without using momentum.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or rocking the torso to pull the weight down.
- Pulling the bar too low behind the back rather than toward the upper chest.
- Shortening the range of motion by not fully extending the arms at the top.
- Grip width that is too wide, which can put unnecessary strain on the wrists and elbows.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.