Here’s how to do the lat pulldown: You can aim for about two or three sets of eight to 10 reps with a suitable weight ... You can also kneel on a bench for support if you’d prefer.

As a finisher: High-rep drop sets. Example: 12 + 8 + 6 with 10 percent weight reductions. Use it after rows or pull-ups to lock in volume and pump. Add the single-arm lat pulldown to your next pull ...