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Lat Pulldown (Machine)
How to do a Lat Pulldown (Machine)
- Sit down and adjust the pad for your thighs. It should be right on top of your thighs, but it shouldn’t press too hard against them.
- Adjust the weight to be light enough for you to do at least ten repetitions.
- Stand up, grab the handles and sit back down, securing your thighs under the pad.
- Bring your shoulders back and down, engage your core, and take a breath.
- Pull the handles down by rowing through your elbows. As you pull, your elbows should remain in line with your torso instead of going back behind your body.
- Row until you feel a strong contraction in your lats, hold for a second and simultaneously exhale.
- Bring the handles to the starting position in a controlled fashion until you feel a stretch in your back muscles.
- Take another breath and repeat.
Tip
The lat pulldown goal is to use a light enough weight to do enough repetitions with a full range of motion and good form. Avoid using momentum, and if you find that you have to cut the range of motion short, lower the weight.
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