Lat Pulldown Machine

How to adjust

Sit with your feet flat on the floor and lower the thigh pad until it sits snugly on top of your thighs, so the stack can't lift you off the seat. If the seat height adjusts, set the seat so your thighs fit snugly under the pad instead.
Clip the attachment you need onto the cable with the carabiner: the long bar for a wide grip, a V-handle for a close grip.
Select the weight by pushing the pin all the way into the matching hole in the stack before you pull.

Stand, take the bar with a grip wider than your shoulders, palms facing away, then sit down with your arms straight and slide your thighs under the pad.
Sit tall with a slight lean back and your core braced; draw your shoulder blades down before you pull.
Exhale and drive your elbows down toward your hips until the bar reaches your upper chest, always in front of your face.
Inhale and let the bar rise slowly until your arms are straight, without letting the stack pull you off the seat.
At the end of the set, or when a rep won't come, let your arms rise with the bar until the stack has settled all the way down, then let go, slide your thighs out from under the pad and stand up.

Set the thigh pad snug before you pull; with a loose pad a heavy stack can lift you off the seat mid-set.
Do not pull the bar down behind your neck — this forces the shoulder into excessive external rotation and risks injury.
Never let go of the bar while the stack is still up: ride it up until the stack settles, or the bar snaps upward and the stack slams down.
If you feel shoulder or back pain, or numbness running down your arm, return the bar under control and stop.