How to do a lat pulldown

Setup:

1. Seated position: Sit on the lat pulldown machine with your feet flat on the floor, and adjust the thigh pad so it secures your legs comfortably.
2. Grip: Grasp the bar with a wide overhand grip, slightly wider than shoulder-width.
3. Upright posture: Maintain an upright posture with chest lifted, core engaged, and shoulders back.

The Lift:

1. Initiate the pull: Pull the bar down, aiming towards your upper chest while leading with your elbows.
2. Squeeze your shoulder blades: At the bottom of the movement, focus on squeezing your shoulder blades together for maximum lat engagement.
3. Controlled ascent: Slowly and with control, extend your arms to return the bar overhead to the starting position. Maintain tension in your lats.
4. Reset: Rest briefly, then repeat.

Tips:

• "Pull with your elbows": Think about pulling the bar with the movement initiated from your elbows to effectively target your lats.
• Slight lean back: A very slight lean back helps you better engage your lats. Avoid leaning too far back.
• Breathe: Exhale as you pull the bar down, inhale as you return to the starting position.