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- Sit down at the lat pulldown machine and adjust the thigh pad so it fits snugly over your thighs to prevent lifting during the movement.
- Grip the bar slightly wider than shoulder-width with your palms facing forward (pronated grip).
- Sit tall with your chest lifted, shoulders drawn down and back, and arms fully extended overhead.
- Engage your core and initiate the pull by drawing your shoulder blades down and in.
- Pull the bar down toward your upper chest in a controlled arc, keeping your elbows pointing downward and close to your sides.
- Avoid leaning too far back; a slight lean is okay but maintain a stable trunk.
- Pause briefly at the bottom, then slowly return the bar to the starting position with control, fully extending your arms.
