Sit down on the Lat Machine and secure your legs under the brace pads. Grab the bar with your palms facing to the front and your grip at more-than-shoulder-width apart. This is your starting position.
Lower the weight down behind your head until the bar goes past your head and down to the lower-neck level. Then, release the weight back up until you get back to the start position. However, don't lock out your arms at the top because you should always keep tension in your arms for optimal movement efficiency.
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
Don't extended your arms completely on the top portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or select a heavier weight on the stack or use a wider grip.
This is a classic exercise for the lats. It's perfect if you are on a definition or toning cycle of workout. It will not build slabs of muscle onto your back. If muscle building is your goal you will need to focus on free weight exercises instead.
This particular exercise will carve out your back and give it some more details which is always a good thing.
