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.

Lat Pulldown: Technique Tips Keep your chest tall/bring your chest to the bar Keep your elbows pointed straight down Squeeze your lats/think of pulling from your armpits Lower to your chin or just below Grab just outside your shoulders or a little wider Also try using the ‘V-grip’ handle

Here is how to perform the lat pulldown row with the correct form. Start by selecting the load you wish to lift Grasp the bar with a pronated, closed grip Sit down on the seat with your thighs under the pads and your feet on the floor. You may need to adjust the seat height to keep your feet flat and legs bent.

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

Pull the bar downward with the elbows moving down and back and the chest up and out as the bar is lowered. Maintain the same torso position and do not use momentum. Continue pulling the bar down and toward the body until it lightly touches the clavicles. The torso should still be leaning back slightly. Upward Phase