How to do a perfect lat pulldown: Use a semi-open grip to reduce forearm takeover. Keep your elbows slightly tucked in for a more shoulder-friendly position. As you pull down, keep your forearms aligned with the cable so the force transfers into the lats. On the way up, don’t shrug — keep your lats engaged and maintain tension. Avoid excessive lean-back — a slight 15–30° lean is enough to stay stable and keep the load on the lats. Do it this way and you’ll keep the work where it belongs: right o