Sit at lat pulldown machine, secure knees under pad.

Grasp bar with close grip (hands closer than shoulders), palms facing forward (overhand) or toward you (underhand - often V-bar used).

Lean back slightly, chest up.

Exhale, pull bar down towards upper chest.

Drive elbows down and back, squeeze shoulder blades.

Pause briefly.

Inhale, slowly return bar to start, fully extending arms.

Repeat.