Lat Pulldown
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit at the pulldown machine, thighs secured under the pad. Grip the bar wider than shoulder-width. Lean back slightly — about 10-15°. This is not a row; maintain this angle throughout. Pull the bar down to upper chest level — elbows drive DOWN and BACK. Squeeze the lats at full contraction. Pause 1 second. Return under full control — arms extend to full hang at the top. Feel the stretch. Do not let the stack clang — control the weight the entire rep.
Why It Works
The lat pulldown builds the same pulling muscles as the pull-up — lats, rhomboids, biceps, rear delts — but with adjustable load making it accessible for all strength levels. For hockey players building from zero pull-up capacity, the lat pulldown is the primary back strength builder. Strong lats are critical for powerful checking, stick handling under pressure, and the overhead reach required for physical play.
Hockey Transfer
Builds lat strength — critical for stick handling and shot follow-through. Lat pulldown is supplemental to pull-ups, not a replacement. Pull-ups first; pulldowns when you need more volume.
Coaching Cues
- "Lean slightly back"
- "Pull bar to upper chest"
- "Squeeze lats"
- "Slow return"
Common Mistakes
Pulling behind the neck — cervical spine compression risk. Always pull to the front. Using momentum to heave the bar — the torso angle should remain constant. Not reaching full arm extension at the top — the stretch at the top is where you build range. Grip too wide — very wide grip actually reduces lat range of motion.
Progression / Regression
Weighted pull-up — unassisted bodyweight replaces the machine as strength builds.
Band-assisted pull-up or ring row — lighter load alternatives.',
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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