1. Set Up:

• Sit down at a lat pull down machine and secure your thighs under the leg pads.

• Adjust the weight stack to an appropriate resistance for your fitness level.

• Grasp the wide bar attachment with an overhand grip, hands slightly wider than shoulder-width apart.

2. Starting Position:

• Keep your chest up, shoulders back, and maintain a slight arch in your lower back.

• Your arms should be fully extended, and your hands should be positioned wider than shoulder-width on the bar.

3. Pulling Motion:

• Inhale as you pull the bar down toward your upper chest by flexing your elbows and retracting your shoulder blades.

• Keep your torso upright and avoid using momentum to assist in the movement.

4. Range of Motion:

• Continue pulling the bar until it is just below your chin or touches your upper chest.

• Your elbows should be pointing downward at the bottom of the movement.

5. Squeeze and Pause:

• At the bottom of the movement, pause briefly to contract your latissimus dorsi muscles.

6. Returning to Starting Position:

• Exhale as you slowly and under control extend your arms, returning the bar to the starting position.

7. Finish:

• Once you’ve completed your set, carefully release the bar and stand up from the machine.