Medium Grip Front and Rear Lats

Grasp the lat pull down handle with your hands placed centrally on the bar, with your thumbs underneath.

START

MIDWAY

FINISH

Sit comfortably enabling your arms to be fully extended at the start of the movement; most specific lat pull down machines will have leg restraints which should rest against your thighs just above your knee, in order to prevent yourself being lifted as the weight is moved.

Smoothly pull the bar down until it is level with your upper chest, aiming to keep your elbows tucked in to your sides.

Return the bar back under control, taking care not to hit your face with the bar, never force the movement or work at speed for this exercise.

Repeat the action again, however this time, lean slightly forward and lower your head a little, as you smoothly pull the bar down behind your head, taking it 1 – 2 inches away from your neck.

Focus on keeping your back straight throughout the movement, avoiding any jerking actions or excessive lowering of the head.