Lat Pulldown

The technique.

1. 01

   Sit on the machine with your knees secured under the pads.

2. 02

   Grasp the bar with a wide, overhand grip, arms fully extended.

3. 03

   Lean back slightly, keeping your chest up and core braced.

4. 04

   Pull the bar down towards your upper chest, squeezing your lats.

5. 05

   Slowly release the bar back up to the starting position with control.

What goes wrong.

• ×Using too much weight, leading to excessive body swing.
• ×Shrugging shoulders up to your ears, reducing lat activation.
• ×Not achieving a full stretch at the top or a full squeeze at the bottom.
• ×Pulling with only the biceps, neglecting the back muscles.
• ×Rounding the back or leaning back too far, reducing stability.