1. Start by adjusting the weight on the lever lat pulldown machine to an appropriate level for your training.
2. Sit down on the machine's seat and adjust the thigh pad so that it is snug over your legs. This helps prevent your body from lifting off the seat during the exercise.
3. Grasp the lat pulldown bar with a wide grip, which should be a bit wider than shoulder-width apart.
4. Lean back slightly, and chest out to create a slight arch in your lower back.
5. Exhale as you pull the bar down smoothly and steadily towards the upper chest area. Lead with your elbows and squeeze your shoulder blades together at the bottom of the movement for maximal contraction of the lats.
6. Hold the contraction for one second.
7. Inhale as you control the weight while the bar returns to the starting position, fully extending your arms and stretching your lats at the top.
8. Repeat the exercise for the desired number of reps and sets.
Ensure that the movement is controlled and avoid using momentum to pull the weight down. Adjust the weight as necessary to perform the exercise with correct form for each set.
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