In Exercises, By Get Fit Professor
A gym exercise which is great for strength training.
Targets: Upper body – middle back, rear shoulder, some biceps
Equipment: Weight machines
Equipment Setup
Attach a long bar to the lat pull-down machine. Sit down with good posture with your knees bent under the knee pads and feet flat on the floor.
Hold the bar wider than shoulder width apart. Lean back from hips so bar is inline with collarbone with arms extended.
Lat Pulldown Action
Move shoulder blades down, and then bend elbows in toward waist to lower bar towards collarbone. Straighten arms by following the same path as on the way down. Stop when your arms are as straight as possible but before the weight stack touches. Repeat.
Exercise Tips
- Keep your tummy tight
- Keep your back straight
- Lean back slightly keeping the bar in front of your body
- Breathe out on the way down and in on the way up. Avoid holding your breath.
- Maintain good posture throughout exercise
- Avoid letting your back arch or curve
- Avoid bring the weight down behind your head
- Avoid using your body to help the movement
Muscles Used
Primary Muscle: Latissimus Dorsi (Lats)
Secondary Muscle: Biceps Brachii, Rhomboids
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