Lat Pulldown (Machine: Plate Loaded)

Step-by-step instructions

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

1. Step 1Setup
   • Adjust the seat height of the lat pulldown machine so that the bar is at or just above your chin when seated.
   • Sit down on the machine and secure your knees under the padded support.
2. Step 2Grab the Bar
   • Reach up and grasp the bar with an overhand grip, hands 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 chest lifted and shoulders back, engaging your core.
   • Keep your feet flat on the floor and maintain a neutral spine.
4. Step 4Pull the Bar Down
   • Begin the movement by pulling the bar down towards your chest, leading with your elbows.
   • Focus on squeezing your shoulder blades together as you pull.
5. Step 5Control the Release
   • Slowly allow the bar to rise back to the starting position with your arms fully extended.
   • Maintain control throughout the movement to avoid using momentum.
6. Step 6Repeat
   • Continue to perform the pull and release for the desired number of repetitions.
   • Ensure that your form remains consistent with each rep.
7. Step 7Finish the Exercise
   • After completing your sets, carefully release the bar and stand up from the machine.
   • Make sure to adjust the machine back to its original position if necessary.