Attach a v-bar to the lat pull down machine and select the weight you want to use on the stack.

Grasp the bar with a neutral grip, palms facing inwards.

Sit down on the machine keeping your arms fully extended. This should bring the weight off the stack.

Sit straight upright, with your back straight and eyes facing forwards. This is the starting position for the exercise.

Keeping your body still, slowly pull the v-bar down to your until it almost hits the top of your chest.

Pause, and then slowly lower the weight back to the starting position.Do not let the weight drop.

Repeat for desired reps.

Exercise Tips:

If you use a "hook" grip in this exercise, some of the work will be taken off your forearms. To use a hook grip do not put your thumbs around the bar, and form a hook with your hands.

When you pull the weight down try to visualize your lats doing the work. This helps to build a strong mind-muscle connection. Once you master the mind muscle connection you'll be able to use the pull down exercises to truly target the lats and not the biceps.

For extra intensity on this exercise, pause for a count of 2 at the bottom of the movement and slowly lower the weight back.