lat machine pull down

The lat machine pull down is a variation of the chin up. For those of you who have a hard time doing chin ups, this exercise will be a great substitute.

Position for the lat maching pull down

1. Stand in front of a lat pull down apparatus and grasp the bar using an overhand grip at least one foot wider than your shoulders on each side.

2. Sit down with your feet firmly planted on the floor with your body straight and thighs secured underneath the thigh pads.

3. Slightly arched your torso. Keep your body straight and rigid throughout the whole movement.

4. Hold the bar overhead with your arms at full extension.

Execution of the lat machine pull down

1. In a controlled fashion, pull the bar down in front of your head until you gently touch the upper chest area. Pause.

2. Slowly bring the bar back to the starting position. until your arms are straight.

3. Keep the movement fluent, slow, and controlled.