How to do a machine front pulldown

Setup:

1. Seat Adjustment: Adjust the seat height so the chest pad is comfortably against your upper chest when your arms are fully extended.
2. Grip: Grasp the handles with a pronated grip (palms facing away from you).
3. Starting Position: Sit upright with your chest out, shoulders back and down, and core engaged.

The Lift:

1. Initiate the Pull: Exhale and pull the handles down towards your upper chest, leading with your elbows. Focus on squeezing your shoulder blades together and keeping your back straight.
2. Hold and Squeeze: Pause briefly at the bottom of the movement, squeezing your latissimus dorsi (lats) and back muscles for a full contraction.
3. Controlled Return: Inhale and slowly return the handles to the starting position, extending your arms fully and allowing your shoulder blades to protract (move apart).

Tips:

• Focus on the Lats: Concentrate on using your latissimus dorsi muscles to pull the handles down, rather than relying on your arms.
• Elbow Position: Keep your elbows pointed down and towards your sides throughout the movement.
• Chest Pad Contact: Maintain contact with the chest pad throughout the exercise for support.
• Smooth Movement: Avoid jerking or swinging the handles. The movement should be smooth and controlled.