Lat Pulldown (Underhand)

How to Perform This Exercise

1. 1 Sit at the machine with thighs secured under the pads.
2. 2 Grasp the bar or handle with the indicated grip, arms extended overhead.
3. 3 Pull the bar to the top of your chest while squeezing your shoulder blades.
4. 4 Hold the contraction at the bottom then return slowly with control.
5. 5 Avoid leaning excessively backward to cheat.

Common Mistakes to Avoid

• Rounding your back during the movement, risking lower back injury.
• Using body momentum to cheat instead of pulling with the back.
• Not squeezing the shoulder blades at the end of contraction, reducing effectiveness.

Muscles Worked

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