1
Sit on the bench with feet firmly planted on the floor or foot rest. Maintain upright posture with slight forward lean. Grasp the lat pulldown bar with both hands slightly wider than shoulder-width apart using an overhand grip.
2
Position yourself directly under the cable machine with arms extended overhead. Ensure the seat height allows the bar to reach full extension without shoulders shrugging up. Engage core and maintain neutral spine alignment.
3
In a controlled manner, allow the bar to rise toward the starting position as you extend your arms overhead. Maintain slight tension in the cable throughout the movement. Control the eccentric phase over 2-3 seconds without letting the weight stack crash.
4
Pull the bar down toward your upper chest by driving elbows down and back. Focus on initiating movement from the lats rather than the arms. Bring the bar to approximately mid-chest level, pause briefly to maximize lat contraction, then return to starting position with control.