in Lats Exercise
Main Muscle Worked: Lats
Attach a wide bar to the top pulley. Sit down on the pull-down machine. Adjust the knee pad of the machine so that it will fit your height.
Hold on to the pull-down bar with your palms facing your torso. Position your hands so that it is placed closer than shoulder width.
Bring your torso back at around 30 degrees and extend both arms in front of you. Stick your chest out. This is your starting position.
Pull the bar down until it comes in contact with your upper chest. Draw your shoulders and upper arms down and back. Squeeze your back muscles and keep your elbows close to your body once you reach the fully contracted position.
After a second on the contracted position, slowly bring the bar back to the starting position as you breathe in.
Repeat until the recommended amount of repetitions is achieved.
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