Sit at a lat pulldown machine and adjust the thigh pad to hold you down
Grip the bar wider than shoulder-width with palms facing forward
Sit tall with your chest up and feet flat on the floor
Pull your shoulders down and back before starting
Pull the bar down toward your upper chest
Keep your elbows moving down and in toward your sides
Pause briefly at the bottom
Slowly return the bar to the starting position with control
Keep your torso steady and avoid swinging
Repeat for the desired number of reps