You are facing the lat pull-down machine with a wide bar attached to the top pulley. You should adjust the thigh pad according to your height. These pads help you to remain seated on the lat pull-down machine.
After selecting the required weight on the machine, you hold the wide bar using a wide grip with your palms facing forwards. Please note wide grip is defined has distance wider than shoulder width.
Your arms are extended in a front of you. See to that you maintain a neutral spine; neutral spine defined is an upright torso while maintaining the normal curvature of your lower back with your chest up. This position will be your staritng position.
As you exhale out and get your elbows to your side, so that the bar touches your upper chest. This positon is achived when your scapula (shoulder blades) pinches together. The main function of the arm is to act like hooks and your lats do the work of pulling the bar towards your upper chest.
After pausing for a second, slowly release the bar back to the starting position. So that your arms are fully extended and the lats are fully stretched.
Repeat this movement for the required number of reps.
This exercise is a good substitute instead of pull-ups for a beginner.
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