Pull the bar down until it's approximately level with the chin. Exhale on the downward motion. While shifting slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull.

Sit on the lat pulldown machine bench and adjust the thigh pad to fit snugly against the upper thighs. Stand up and grab the bar with an overhand grip slightly wider than shoulder-width apart. Sit down and position and secure the thighs under the pads. Take a deep breath to brace your abdomen and retain the breath as you pull the weight down.

Attach a long bar to your lat pulldown machine. Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place. Stand up and hold the bar with a pronated/overhand, slightly wider than shoulder-width grip. Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.