1. Sit down on a cable machine bench that is equipped with a lat pulldown bar above head height.
2. Adjust the knee pad to fit snugly against your legs to prevent your body from rising up due to the weight resistance.
3. Grip the bar slightly wider than shoulder-width apart with your palms facing away from you.
4. Pull your shoulder blades back slightly and down, puff out your chest, and maintain a straight back.
5. Exhale and pull the bar down smoothly toward your upper chest, leading with your elbows and keeping them pointed straight down.
6. Squeeze your shoulder blades together as you pull the bar down, focusing the tension in your lats.
7. Hold the contraction at the bottom for a moment.
8. Inhale as you allow the bar to slowly return to the starting position with arms extended and shoulders stretched upward, without letting the weight stack touch down between reps.
9. Repeat the movement for the recommended number of repetitions, typically 8-12 for muscle growth or more for endurance training.
10. After completing your set, carefully release the bar back to its starting position and disengage from the machine.
Make sure to perform the exercise in a controlled manner, avoiding any jerky motions or using momentum to lift the weight, as this can lead to injury and reduce the effectiveness of the exercise.
---
