Instructions for Lat Pull Down
To perform a set of lat pull down:
Sit upright in a lat pulldown station and grab the bar with a pronated
grip shoulder width plus one fist length apart. Your trunk should be in a neutral position.
Concentric (Downward) Motion
While maintaining a neutral shoulder position, drive
your elbows down towards the ground to pull the bar down until it reaches the height of your collar
bones. Be aware of not changing the position of your trunk, specifically your lower back.
Pause at the top position for a 2 sec count while maintaining whole
body tension and driving your elbows down to the ground.
Eccentric (Upward) Motion
Allow the bar to rise, under control, until your arms are
fully extended with your shoulders in a neutral position. Remember to breathe normally throughout the
Repeat steps 1 through 4 until you have completed the desired number
of lat pull down repetitions before resting.
This completes one set of lat pull down.