1. Start by adjusting the machine's knee pads to fit your height. Set the desired weight on the weight stack.
2. Sit down on the machine's seat and place your thighs under the knee pads to secure your lower body.
3. Grab the lat pulldown bar with a wide overhand grip. Your hands should be wider than shoulder-width apart.
4. With a straight back and engaged core, pull the bar down towards your chest, retracting your shoulder blades as you pull.
5. The downwards movement should focus on using your lats, pulling your elbows down towards your sides.
6. Slowly release the bar back to the starting position with controlled motion, fully extending your arms and feeling a stretch in your lats.
7. Aim to execute the exercise without using momentum; the movement should be deliberate and focused.
8. Perform the desired number of repetitions and sets while maintaining good form.
Note: It's important to adjust the weight to a level that allows for controlled movement and proper form to minimize the risk of injury and maximize the benefits of the workout.
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