Lat Pulldown (Straight Back)

A lat pulldown performed with an upright torso, pulling the bar to the sternum while maintaining a vertical spine position.

Instructions

1. Sit at a lat pulldown machine with your torso upright and back straight.
2. Grip the bar with hands slightly wider than shoulder-width apart.
3. Plant your feet flat on the floor or footplate for stability.
4. Keep your core engaged and maintain an upright posture throughout.
5. Pull the bar down toward your sternum, driving your elbows down and slightly back.
6. Focus on initiating the movement with your lats, not your arms.
7. Bring the bar to touch your upper chest, pausing briefly.
8. Control the bar back to the starting position, resisting the weight as it rises.
9. Avoid leaning back or excessive forward lean; maintain your upright position.

Tips

• Keep your chest up and shoulders back throughout the movement.
• Initiate the movement with your elbows, not your hands.
• Pull to your sternum, not behind your head, for safer joint mechanics.
• Maintain a neutral spine position without excessive backward lean.
• Move slowly and deliberately to maximize muscle engagement.
• Use appropriate weight that allows you to maintain strict form.