Sit at a lat pulldown machine and adjust the thigh pad to keep your lower body firmly in place.
Reach up and grip the wide bar with an overhand grip slightly wider than shoulder-width.
Lean back slightly and pull the bar down toward your upper chest by driving your elbows down and back.
Squeeze your lats at the bottom of the movement when the bar reaches chest level.
Slowly extend your arms to return the bar to the starting position with full control.
Avoid leaning too far back or using momentum to swing the weight down.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |