Back
Machine
Lat pulldown
Classic lat pulldown to the upper chest for a wide back.
Setup
Adjust seat height so you can easily reach the bar without raising your shoulders.
Set knee pads to keep you locked in and prevent rising during the pull.
Use a wide overhand grip, hands slightly wider than shoulder-width.
Lift your chest and pull shoulder blades back and down to engage the lats.
Keep your core tight and spine neutral, do not round your back.
Execution
Pull the handle down in a semi-circular path target point: upper chest/sternum.
Lead elbows down and forward (not backward) to maximize lat engagement.
Hold the end position briefly: chest up, shoulder blades down, lats fully contracted.
Return the handle with control, extend arms, let shoulder blades glide up/forward but do not collapse.
Breathing: Exhale when pulling down, inhale on the way up.
