Lat Pulldown - Cross (Machine)

Step-by-step instructions

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

1. Step 1Setup
   • Adjust the seat of the lat pulldown machine so that the bar is at about your upper chest level.
   • Sit down on the machine with your feet flat on the floor and your knees secured under the pad.
2. Step 2Grab the Bar
   • Reach up and grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
   • Ensure your grip is firm and your wrists are straight.
3. Step 3Position Your Body
   • Sit up straight with your back against the pad, keeping your core engaged.
   • Tilt your head slightly upward and look straight ahead to maintain proper neck alignment.
4. Step 4Pull the Bar Down
   • Pull the bar down towards your upper chest by bending your elbows and driving them down and back.
   • Focus on squeezing your shoulder blades together as you pull the bar down.
5. Step 5Control the Release
   • Slowly allow the bar to rise back to the starting position, fully extending your arms.
   • Maintain control throughout the movement and avoid letting the weight drop quickly.
6. Step 6Repeat
   • Repeat the pull and release for the desired number of repetitions, ensuring to maintain proper form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the bar and stand up from the machine.
   • Make sure to adjust the machine settings back to their original position if necessary.