Lat Pull Down.

Make every rep count.

1. 01

   Set a wide-grip bar on the lat pulldown and sit with your thighs secured under the pads. Plant your feet and keep your chest tall.

2. 02

   Grab the bar slightly wider than shoulder-width with a pronated (overhand) grip.

3. 03

   Start the rep by pulling your shoulder blades down and back (don’t shrug). Then drive your elbows down as the bar travels toward your upper chest—avoid leaning way back or using momentum.

4. 04

   Stop when your elbows line up with your torso and you feel your lats working.

5. 05

   Control the return: let the bar rise slowly until your arms are straight and your shoulders are still packed (no bouncing at the top).

6. 06

   Repeat for your target reps, keeping a steady tempo and smooth motion.