Sit down on the lat machine apparatus and tuck your knees in nice and tight under the pads. Grab the narrow-grip handlebar with your palms facing inward. This is your starting position.
Pull the weight down until the bar reaches your upper chest line (keep your elbows tucked inward; don't spread them out too wide). Then, release the weight back up to the starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Keep your knees tucked-in under the leverage pads at all times
Don't let the weight pull your arms back up too fast; control the weight at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise targets your upper lats and is a great exercise for shaping and toning. The lat machine provides for a smooth and fluid motion. Thus, beginners especially like it.
If your goal is to put on mass, you should do back exercises that involve the use of barbells and dumbbells. The lat machine will not help you much if you want to pack slabs of muscle onto your back.
Another thing worth mentioning is that your posture is important when executing this exercise. Do not lean back too much and don't attempt to pull the weight by utilizing the momentum of jerking motions. Always do this exercise with a smooth continuous motion.
