Lat Pulldown - Alternate

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit at the lat pulldown machine with your knees secured under the pad.
   • Adjust the seat height so that the bar is at about the level of your chin.
2. Step 2Grab the Bar
   • Reach up and grasp the bar with an overhand grip, slightly wider than shoulder-width.
   • Ensure your grip is firm but not overly tight.
3. Step 3Position Your Body
   • Sit up straight with your chest lifted and shoulders back.
   • Engage your core to stabilize your body throughout the movement.
4. Step 4Pull the Bar Down
   • Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows pointed down and close to your body as you pull.
5. Step 5Alternate Pull
   • After reaching the bottom position, release one side of the bar while keeping the other side pulled down.
   • Alternate between pulling down each side of the bar in a controlled manner.
6. Step 6Return the Bar
   • Slowly extend your arms to return the bar to the starting position without letting it go all the way up.
   • Maintain control and keep tension in your muscles.
7. Step 7Repeat
   • Continue alternating pulls for the desired number of repetitions.
   • Focus on maintaining proper form throughout the exercise.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the bar and stand up.
   • Ensure you do this safely to avoid any strain or injury.