Start by sitting on the seat and adjusting the leg-restraint pad to the appropriate height. Your feet should be flat on the floor and the pad should help keep your legs and feet from rising as you lift. Once adjusted properly, take your legs out of the restraint and stand up.
Form is important, so start with a lower weight and adjust it later. The weight should be heavy enough to fatigue your muscles within 8-15 repetitions.
While standing and facing the weight stack, grab the lat bar with a wide overhand grip (your hands should be wider than your shoulders). While holding the bar, sit back down on the seat and place your legs under the restraint pad. Allow your arms to extend overhead (in a V shape). Keep your abs pulled in tightly and lean back just slightly.
Keeping your body stationary, exhale and pull the bar down in front of you, down to chest level. Your elbows should point back. Inhale and slowly extend your arms back overhead—but not completely (the weight stack should not slam, but should come close to touching). Throughout this movement, you should not move forward or backward from the waist—remain still. Aim for 8-12 repetitions and 1-3 sets.
Strong, defined back & better posture
How to Use the Lat Pulldown Machine
Build a Strong Back
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