Lat Pulldown - Reverse Grip (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 your knees are secured under the pad.
   • Select an appropriate weight on the machine that you can handle comfortably.
2. Step 2Grab the Bar
   • Stand in front of the machine and grasp the bar with a reverse grip (palms facing you) at shoulder-width apart.
   • Ensure your grip is firm and comfortable.
3. Step 3Position Your Body
   • Sit down on the machine with your back straight and chest up.
   • Adjust your body so that your arms are fully extended above you, and your shoulders are relaxed.
4. Step 4Pull the Bar Down
   • Engage your core and pull the bar down towards your upper chest by bending your elbows.
   • Keep your elbows close to your body and squeeze your shoulder blades together as you pull.
5. Step 5Control the Bar Back Up
   • Slowly allow the bar to rise back to the starting position with your arms fully extended.
   • Maintain control throughout the movement and avoid letting the weight drop quickly.
6. Step 6Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on the muscle contraction in your back during each pull.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the bar and stand up from the machine.
   • Ensure you safely put the bar back in its resting position.