Sit on the lat pulldown machine and adjust the knee pad so that there is no free space and you’re tightly seated. Place your feet flat on the floor, push your chest upwards and out. Retract your scapula, which should create an arch leaning away from the machine. Take hold of the bar, with your hands in a wide grip.

Approach a lat pulldown machine with a bar that allows you to maintain a grip outside of shoulder width Adjust the thigh pad to a height where you can keep your shins relatively perpendicular to the floor Grab the pulldown bar with your palms facing forward at a grip outside of shoulder width Place your knees under the knee pad and sit down

To do a lateral pulldown, start by sitting down on the seat and have your palms facing away from you as you grip slightly wider than shoulder-width. Make sure you lean back slightly to maintain core engagement. “Begin the pulldown motion by bringing the shoulder blades away from the neck and towards the spine.