1 - Sit down at a lat pulldown machine and adjust the thigh pad to secure your legs firmly against it.
2 - Reach up and grasp the wide bar with an overhand grip slightly wider than shoulder-width apart.
3 - Lean your torso slightly forward and tilt your head down, bringing your chin toward your chest to protect your cervical spine.
4 - Engage your core and retract your shoulder blades as you begin to pull the bar down toward the back of your neck.
5 - Pull the bar down in a controlled motion until it lightly touches or comes just above the base of your neck, squeezing your lats at the bottom of the movement.
6 - Slowly return the bar back to the starting position with full arm extension, maintaining control throughout the eccentric phase.
7 - Repeat for the desired number of repetitions, keeping your neck in a safe neutral position throughout.
