in Lats Exercise
Main Muscle Worked: Lats
Sit down on a pull-down machine with a wide bar connected to the top pulley. Adjust the knee pad of the machine according to your height.
Sit down and grab the bar with your palms facing forward. For a wide grip, position your hands at a distance wider than your shoulder width. For a medium grip, position your hands at a distance equal to your shoulder width. For a close grip, position your hands at a distance smaller than your shoulder width.
Extend your arms in front of you and bring your torso and head forward. This is your starting position.
Bring the bar back down as you exhale until it comes in contact with the back of your neck. Squeeze your back muscles once you reach the full contracted position. Only the arms should move as you perform this portion of the movement.
After a second in the contracted position, lift the bar back to your starting position when your arms and lats are fully stretched. Inhale as you do this.
Repeat until the recommended amount of repetitions is achieved.
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