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.
read the article on Lat
Pull-downs: One Simple Movement Can Double the Effectiveness
of Pull-downs.
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Fitness Extra
If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.
