Attach a long bar to the lat pulldown machine,
and adjust the thigh pads so that when you are sitting your
knees are at right angles and feet flat on the ground.
Grasp the bar using a wide grip and sit down
maintaining the upper body in an upright position, slightly
leaning back from the hips.
Pull the bar in front of your face to the
top of your chest and pause.
Slowly release the bar back to the starting
position by straightening your arms.
Key points to remember
avoid jerky movements
keep shoulders down to stabilize the scapula and isolate
the lats.
Alternatives
The grip can be either facing forward or facing back to
you. Each grip will use the muscles differently.
