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Machine
Lat pulldown to chest with normal grip
Lat pulldown with shoulder-width grip to upper chest.
Setup
Adjust seat height so you can grab the handle without shrugging. Securely fit the knee pad.
Use an overhand grip, shoulder-width to slightly wide: hands about 1 to 1.5 hand-widths wider than shoulder-width.
Lift your chest, actively pull your shoulder blades back and down.
Brace your core, keep your spine neutral.
Fully extend your arms, consciously pre-tension your lats.
Execution
Pull the handle in a controlled, slightly arched path to the upper chest. Target: sternum/clavicle area.
Guide elbows down, not back. This ensures optimal lat engagement.
In the final position: chest up, shoulder blades down, lats maximally contracted.
Slowly return the handle upward, fully extend arms, let shoulder blades slide up and forward without rounding.
Breathing: Exhale on the pull down, inhale on the return.
