Ignite Fitness

Lat Pulldown Machine

Safety Tips

  1. Warm up for 5-10 minutes
  2. Start at a comfortable weight and progressively increase the weight
  3. Adjust the thigh pad to rest on top of your thighs so it holds you in place

Recommended Uses:

Lat Pulldown

  1. Sit on the machine with your thighs under the thigh pads and your feet against the foot pads
  2. Make sure your torso stays in an upright position and squeeze your abdominal muscles throughout the exercise
  3. Grab the middles of the slanted sections of the bar with an overhead grip. Make sure your knuckles face up
  4. Pull down the bar until it is level with your chin and exhale as you do so. Squeeze your shoulder blades and hold for a moment
  5. Slowly allow the bar to raise back to the top of the machine
  6. Repeat steps 3-5 for 8 to 12 reps, then rest

Low Row

  1. Sit on the machine with your thighs under the thigh pads and your feet against the foot pads
  2. Make sure your torso stays in an upright position and squeeze your abdominal muscles throughout the exercise
  3. Grab the row handle with an underhand grip
  4. Keeping your elbows in front of your chest, bring them back
  5. Hold the position for a moment while squeezing your back muscles, then slowly return to the starting position
  6. Repeat steps 4 and 5 for your desired number of repetitions