Setup & Positioning
"Sit at the lat pulldown machine with your thighs secured under the pads. Grab the bar with an overhand grip, hands slightly wider than shoulder-width. Sit tall, chest lifted, and shoulders pulled down and away from your ears."
Key point: “Start with your arms fully extended and your core lightly braced—avoid leaning back excessively.”
Execution
"Pull the bar down toward your upper chest by driving your elbows down and back. Keep your chest lifted and your torso mostly upright. Once the bar reaches chest level, pause briefly, then slowly return it to the starting position under control."
Where You Should Feel It
- Lats (sides of your back) as the primary movers
- Biceps assisting during the pull
- Upper back stabilizing your posture
Where You Shouldn’t Feel It
- Lower back from leaning too far back
- Shoulder impingement from shrugging upward
- Neck strain from jutting your chin forward
Breathing
"Exhale as you pull the bar down, inhale as you return to the start."
Common Mistakes to Avoid
- Leaning back excessively – Turns it into more of a row than a pulldown.
- Pulling behind the neck – Increases shoulder and neck stress without added benefit.
- Shrugging shoulders toward ears – Keep them down and packed.
- Using momentum – Pull with controlled strength, not jerks.
