Machine Lat Pulldown

The lat pulldown is an exercise that targets the latissimus dorsi muscles in the back. To perform this exercise, you need a machine with a wide-grip bar attachment. Here are the steps:

1. Sit on the seat and adjust the height of the knee pad so that it secures your legs firmly.
2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Pull the bar down to your upper chest, keeping your elbows out and your back slightly arched.
4. Squeeze your shoulder blades together at the bottom of the movement and hold for a second.
5. Slowly return the bar to the starting position, extending your arms fully and stretching your lats.
6. Repeat for the desired number of repetitions.