1. Adjust the knee pad of the cable pulldown machine to fit your height. The pads should secure your lower body as you perform the exercise.
2. Stand up and grab the bar with an overhand grip that is slightly wider than shoulder-width apart.
3. Sit down while still holding onto the bar and place your knees under the knee pad.
4. With your spine straight and chest up, slightly lean back.
5. Pull the bar down towards your chest, drawing your shoulder blades down and together as you do so.
6. Slowly return the bar to the starting position, feeling the stretch in your lats as you reach the top of the movement.
7. Repeat for the desired number of repetitions and sets while maintaining good form to avoid injury.
Make sure to control the weight throughout the entire range of motion and avoid using momentum to pull the weight down. The focus should be on using the back muscles to execute the pulldown.
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