Setup
Sit at the lat pulldown machine with thighs secured under the pads. Reach up and grab the bar wider than shoulder-width with palms facing away from you, arms fully extended overhead.
How to do it
- Pull your shoulder blades down and back before bending your elbows
- Drive your elbows down toward your sides, bringing the bar to your upper chest
- Keep your chest up and maintain a slight backward lean throughout the movement
- Control the weight as your arms extend back to the starting position
- Avoid using momentum by keeping your torso relatively still
Watch out for
- ✗Leaning back excessively and turning the exercise into a rowing motion
- ✗Pulling the bar behind the neck, which can stress the shoulder joints
- ✗Using momentum by rocking the torso back and forth instead of controlled pulling