Lat pulldown machine (plate loaded)

Lat-dominant pull with a pre-stretched start for maximum back width.

Setup

Choose grip: Wide overhand grip for classic lat focus.
Adjust knee pad: Low enough to lock you in firmly without slipping up.
Seat height: Adjust so you can fully extend arms at the top without losing shoulder blade tension.
Chest out, lean back slightly: No extreme arch, but lift chest to align the lats optimally.
Shoulder position: Shoulder blades up and slightly forward at start - lat-dominant starting position, no retraction at start.

Start: Grip handle, build tension, arms fully extended, lat pre-stretched.
Initiation: Pull elbows toward ribs first, not hands toward chest. (Hands only follow the path of the elbows.)
Downward movement:
- Elbows pull down/forward in a slight arc close to the body.
- Torso remains stable, no leaning back to cheat.
- Shoulder blades move slightly back only at the bottom, not before.
End position:
- Around chin height / upper chest
- Chest up, lat maximally shortened.
- Elbows point to hips, not backward.
Eccentric phase:
- Release up slowly and under control.
- Fully extend arms, lat in full stretch.
- Do not squeeze shoulder blades back. Stay forward and up, otherwise you lose the lat.