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Lat Pulldown

Wide, long back

Coach's Tips

Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.

How to

Starting Position

1. Sit down on the lat pulldown machine and adjust the knee pad so that your legs are secure. 2. Reach up and grab the bar with a wide grip that is slightly wider than shoulder width apart. 3. Lean back slightly and brace your core to maintain an upright posture.

Proper Form

1. Keeping your elbows slightly bent, exhale as you pull the bar down to the top of your chest. 2. Squeeze your shoulder blades together as you pull the bar down. 3. Inhale as you slowly return the bar back to the starting position.

Breathing Technique

1. Exhale as you pull the bar down. 2. Inhale as you return the bar to the starting position.


1. Avoid using too much weight as this can lead to injury. 2. Keep your core engaged throughout the exercise to maintain an upright posture. 3. Make sure to keep your elbows slightly bent throughout the entire movement.

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