1. Sit down on a pull-down machine with a good bar connected to the highest pulley. check that that you just regulate the knee pad of the machine to suit your height. These pads can stop your body from being raised by the resistance connected to the bar.
2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a good grip, your hands got to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands got to be spaced out at a distance equal to your shoulder width and for a detailed grip at a distance smaller than your shoulder width.
3. As you have got each arms extended in front of you - whereas holding the bar at the chosen grip width - bring your torso back around thirty degrees or thus whereas making a curvature on your lower back and sticking your chest out. this can be your beginning position.
4. As you breathe out, bring the bar down till it touches your higher chest by drawing the shoulders and therefore the higher arms down and back. Tip: consider squeezing the rear muscles once you reach the total contracted position. The higher torso ought to stay stationary (only the arms ought to move). The forearms ought to do no alternative work aside from holding the bar; thus don't try and pull the bar down using the forearms.
5. once a second within the contracted position, whereas squeezing your shoulder blades along, slowly raise the bar back to the beginning position when your arms are totally extended and therefore the lats are totally stretched. Inhale throughout this portion of the movement.
6. 6. Repeat this motion for the prescribed quantity of repetitions.
Variations: The behind-the-neck variation isn't suggested because it may be onerous on the rotator cuff owing to the hyperextension created by bringing the bar behind the neck.
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