Tip: Lat Pulldown 21's with Isometric

The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.

You can do this protocol using a neutral, wide, or underhand grip. I like to use a different grip each time to create a different stimulus. The isometric is performed at the bottom position because this is the point of the ROM where most people cheat.

Here's how to do it:

  • 7 Mid-Range Partial Reps
  • 7-Second Isometric Hold, bottom-range (full contraction)
  • 7 Full Range of Motion Reps