Wide-Grip Front Pulldowns

Adjust the seat or pad such that it rests on your lower thighs just above your knees.

Stand up and grab the bar with a slightly wider than shoulder width grip with your palms facing away from you.

Sit down with your arms fully extended and your thighs underneath the pads.

Pull the weight down in front of your head until it is close to your chest, focusing on pulling your elbows down and back as you perform the movement.

Keep a good arch in your back and your torso in a fixed vertical position throughout the movement.

Reverse the movement and return to the starting position.

The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.