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Machine Lat Pulldown
- 1 - Sit on the lat pulldown machine and adjust the thigh pad so your legs are secured firmly under it.
- 2 - Select the appropriate weight and grasp the bar with a slightly wider than shoulder-width overhand grip.
- 3 - Sit tall with your chest lifted, core braced, and shoulders pulled down away from your ears.
- 4 - Pull the bar down toward your upper chest by driving your elbows down and back, keeping your torso mostly upright.
- 5 - Pause briefly at the bottom while squeezing your lats and upper back.
- 6 - Slowly return the bar to the starting position with control, allowing your arms to extend without shrugging your shoulders.
- 7 - Repeat for the desired number of repetitions.
