Eric Roberts breaks down three lat pulldown mistakes: rounding shoulders forward instead of pulling them down into the back pocket, arching the lower back instead of bracing the core, and pulling with your thumb and index finger instead of your pinky and elbow to actually engage your back.
If you are doing any sort of lat pulldown variation, make sure you're not doing one of these 3 things. First, make sure you are not rounding your shoulders forward at the bottom. You want to pull your shoulders down into your back pocket as you go down. Number 2, don't end up excessively arching Your lower back. You want to make sure you can keep your core braced the entire time. And then number three, stop thinking about pulling through your pointer finger and your thumb. That's usually going to end up working more of your elbow. I want you to think more about pulling through your pinky and your elbow, which will help you work your back that much more. You could even go a thumbless grip. Grip if you need to, which generally helps you feel your back more.
