Lat Pull Downs are a common accessory movement in many training programs. For those who are unable to do pull ups or chin ups, the lat pull down is the best way to build up to pull ups and chin ups. The same equipment is required for triceps press downs, which are another common accessory exercise.
You’ll need the following materials, all of which are easy to locate at any hardware store:
-2 pieces of ¾” black pipe, 18” long
-2 ¾” floor flanges
-2 pieces of ¾” black pipe 6” long
-2 ¾” 45 degree elbows
-Tie down/Ratchet strap in the color of your choice, preferably 12’ length
-2 Carabiners (suitable for loading/lifting/climbing)
-1 Quick Chain Link
-1 U-Bolt 5/16” by 2” by 4 1/2” with washer and nuts
-2 5/16” nuts and washers
You will also need the following tools:
-Drill with 3/8” bit suitable for drilling metal (not a masonry or wood bit)
We’ll begin by building the loading pin. Screw one of the floor flanges to one of the 18” pieces of pipe. Using a C-Clamp, secure the other floor flange to a suitable surface, and drill out two of the opposing bolt holes using the 3/8” drill bit. Be sure to use appropriate eye, ear and hand safety equipment.
Thread a nut onto either side of the U-bolt, about an inch into the threads. Put the washer that came with the u-bolt on. Now put the u-bolt through the floor flange, and add the remaining washers and nuts. Tighten the nuts securely.
You may now thread the u-bolt/floor flange assembly onto the 18” pipe. Congratulations, you are now the proud owner of a loading pin. There are many additional uses for loading pins, but we’ll save that for another post. On to the pull down strap!
Open one of the ratchet straps, and set the ratchet/buckle portion aside. On the strap portion, carefully pry open the hook, just enough to slip the strap off the hook. Put one of the carabiners in place of the hook you just removed. Put the loading pin in place under your rack, connect the carabiner and strap to the loading pin, and drape the other end of the strap over the chin up bar on your rack. Tie an overhand loop knot with the strap that hangs over the chin up bar. The knot should be within a couple inches of the bar when the strap is pulled tight. Put the chain quick link in the loop you just created. Leaving a little strap to spare (approximately 4-6”), cut off the rest of the strap. Use a lighter to carefully melt/weld the edges to prevent fraying.
Now we need a handle for the pull and press downs. Thread the two 45 degree elbows onto the remaining 18” piece of black pipe so they are hand-tight. Thread the 6” pieces of pipe into the other ends of the elbows, again hand-tight. Now adjust the joints so that all of the pieces are in-line with each other.
To attach the handle to the strap, you’ll need the remaining piece (24-36”) of strap. Tie an overhand loop knot in both ends, then tie a Lark’s Head knot around the handle such that both overhand loops come through at the top. Use a carabiner to connect the two overhand loops to each other, and ultimately to the chain quick link on the long strap.
Give it a shot, and let me know how it works in the comments or over on the Facebook page!