How to Perform Different  
Lat Pulldown

Starting Position:

• Select a nice easy weight for your warm up
• Take a seat facing towards the machine.
• Place your feet on the ground and bend the knees to 90 Degrees.
• Ensure your back is straight and your tummy is tight
• This is the Perfect Posture to be kept through the entire movement 
• Stand up, take the bar with a reverse grip, hands shoulder width apart and bring the weight down. Arms slightly bent
• The weight is now at ‘Start Position.’  (Note: the picture is slightly lower than start position)
  

Changing the Seat Height

• If your legs are at 90 Degrees they should slip underneath the cushions comfortably. The idea here is to use the abdominals as much as possible and NOT LOCK the knees in and use them to help bring the weight down. 
• You can change the weight by placing one hand on the pads and with the other pulling the pin out, this will then loosen the pads so you can place them in the correct position

First Repetition:

• Step up your weight for the set... 1-10 Scale
•  From Start Position ensure your back is straight 
• Squeeze your tummy and take a deep breathe in through the nose
• Bring the weight all the way down to your chin – Breathing Out through the mouth to the count of 1 and 2.
• Squeeze the shoulder blades together as you bring the weight to the chin.
• Ease the weight back in counting 1, 2, 3 and 4.
• Extend the arms to the top and don't let the weight bar touch. (keep the elbows soft)
• Repeat.

• Continue to count 1 and 2 as you pull the weight to your chin.
• Breathe out through the mouth during the recovery phase
• Keep your back straight and squeeze your shoulder blades together as you pull the weight
• As you release the weight back up count 1, 2, 3 and 4 and use a slow and controlled movement, don't rush!
• Breathe in through the nose as your release the weight.