Action points：

1. Sit down in front of the wide lat pulldown machine and use the wide handle with high pulley. Adjust the knee bolster to the proper position. Knee pads can prevent the body from rising due to resistance.

2. Hold the handle and hold the palm forward. Attention during grasping: the distance between hands exceeds shoulder width during wide grasping; In the middle grip, the distance between hands is the same as shoulder width. In a narrow grip, the distance between hands is less than shoulder width.

3. Hold your hands in front, keep your arms straight, lean your body and head back about 30 degrees, bend your lower back and keep your chest straight. This is the starting position of the action.

4. While exhaling, pull the shoulder and upper arm backward and downward, and pull down the handle until it touches the upper chest. Tip: concentrate on contracting the back muscles when fully tightened. The upper torso should remain fixed during the movement, with only arm movement. The forearm only needs to grasp the cross bar of the wide grip lat pulldown machine without other actions. Do not pull the handle with the forearm.

5. Pause for one second in the tightening position, tighten the shoulder blades, slowly return the hands to the starting position, straighten the arms and fully extend the latissimus dorsi. Inhale during this part of the movement.

6. Repeat the action to the recommended number of repetitions.

Change: during the wide grip pulldown, the way of pulling down to the back of the neck will put more pressure on the tendon. Pulling the handle to the back of the neck will cause excessive tension, so it is not recommended.

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