Step 1: While seated facing a pull down machine, adjust the knee pads so that your knees fit securely beneath the knee pads. Your feet should be flat on the floor.
Step 2: With a pronated grip (palms facing away from you), grasps the bar with both hands. You will use a wide grip (slightly wider than shoulder width). Your arms should be extended from the bar and your chest should be slightly elevated up. Make sure to have a slight arch in your back. This will be your starting position.
Step 3: Exhale as you pull the bar down to the upper chest area. Squeeze your back. Keep the slight arch in your back.
Step 4: Inhale as you carefully return the bar to its original position. Without taking your hands off the bar, continue to repeat steps 3-4 to complete your desires reps.
Step 5: Rest between sets. Repeat these steps to reach your desired sets.
