Lat Pulldown - Wide (Machine)

Step-by-step instructions

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

1. Step 1Setup
   • Sit down on the lat pulldown machine and adjust the seat height 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
   • Reach up and grab the wide bar with an overhand grip, hands positioned wider than shoulder-width apart.
   • Ensure your grip is firm and your arms are fully extended above you.
3. Step 3Position Your Body
   • Sit up straight with your back against the pad, keeping your chest lifted and shoulders down.
   • Engage your core to maintain stability 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 back, avoiding any swinging or jerking motions.
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
   • Repeat the pull and release for the desired number of repetitions, ensuring you maintain proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the bar and stand up from the machine.
   • Ensure you adjust the weight back to zero or the appropriate setting for the next user.