Lat Pulldown (Cable: Bar)

Step-by-step instructions

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

1. Step 1Setup
   • Sit down at the lat pulldown machine and adjust the knee pad so that it rests snugly on your thighs.
   • Select an appropriate weight on the machine.
2. Step 2Grab the Bar
   • Stand up and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   • Sit back down while holding the bar to ensure proper positioning.
3. Step 3Position Your Body
   • Sit with your back straight and your chest up, engaging your core.
   • Ensure your feet are flat on the floor and your knees are secured under the pad.
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 back, avoiding any swinging motion.
5. Step 5Control the Bar Up
   • Slowly allow the bar to rise back to the starting position with your arms fully extended.
   • Maintain control throughout the movement, avoiding any jerking or rapid motions.
6. Step 6Repeat
   • Repeat the pull and control movements for the desired number of reps, ensuring proper form each time.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the bar and stand up.
   • Make sure to adjust the machine and weights back to their original state if necessary.