Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a pronated grip (double underhand) at shoulder width. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control. Repeat for the desired number of repetitions.
Keep abs engaged to avoid arching the spine. Control the weight, avoid using momentum. Use a false grip if biceps take over too much. Keep head neutral, don’t jut forward. Let shoulder blade move naturally on rib cage. Allow slight internal rotation and shrug at the top, then reverse on the way down.
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