out with a light weight. Remember, we are working on form and
2) Be seated, facing the machine and adjust the seat and
roller (the part of the machine that fits over the top of your
quads.) Make sure the roller is snug but comfortable. (photo
1). Now, stand up and grab the lat bar in a manner that
is comfortable to you. For smaller individuals the handles on
the bar may be too wide. Find that comfort zone before
beginning. Make sure both arms are equal distance from the ends
for maximum balance.
3) Now, sit back down while holding the lat bar, arms
extended making sure you are in a secure position (photo
4) Once seated, and upon pulling the weight down, you
will slightly backwards pulling the lat bar to the top of the
chest, between the collar bone and the chest area (photo
4). Pay attention and be careful. Never have the bar in a
position underneath your chin. Lean back far enough for the lat
bar to clear you face.
5) Pull down for a 2 second count and let the the arms up
for a four count.