FitNessieHow to do it
- Grip the bar with your palms facing you, about shoulder width apart.
- Sit with your thighs under the pad and your chest up, leaning back only slightly.
- Pull your shoulders back and down, then pull the bar to below your chin or your upper chest.
- Return the bar slowly until your arms are fully straight and you feel a stretch in your lats.
Key cues
- Palms toward you, about shoulder width
- Chest up, slight lean held still
- Shoulders back and down
- Lats start the pull
- Slow back to a full stretch
Common mistakes
- Leaning back too far and yanking the bar down
- Leading the pull with your biceps instead of your lats
- Letting the bar jerk back up instead of returning it slowly
Muscles worked
- Primary
- Lats
- Secondary
- Biceps, rear delts and forearms
Equipment
Cable machine, lat pulldown bar and thigh pad.