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. The bottom of the motion should be where your elbows can't move downward anymore without moving backward.

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.

To perform a lat pulldown you will get into seated position on the cable machine or lat pulldown machine then reach up to grab the bar with both hands using an overhand grip with hands slightly wider than shoulder-width apart. From there, you will pull down on the bar by adducting the lats while depressing the scapulae and flexing at the elbows.

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.

There are some variations of the lat pulldown exercise including the close-grip pulldown, wide-grip pulldown, reverse-grip (supination) pulldown, and neutral-grip pulldown (to name a few).