|
| |
| Muscles worked: |
| |
Primary: Lats.
(Latisimus Dorsi)
Secondary: Biceps |
| Instructions: |
- Sit at a Lat. Pull-down machine (unless it does
not have a seat, in which case you should kneel)
while holding the lat. bar with your palms
forward (facing away) and thumbs up and placed
about 30 inches apart (about 8 inches beyond
shoulder width).
- Allow your arms to be pulled until fully extended
upward. You should feel the weight of the machine
stretching your back.
- Your upper body and back should be straight, your
head up and eyes forward.
- Pull the bar straight down until it touches your
chest while squeezing your shoulder blades
together and keeping your body in the same
upright position.
- Return to the starting position in a slow,
controlled manner, making sure to get a full
stretch in the back.
|
| Don'ts: |
- Don't let yourself rise up from your seat.
- Don't let the weight of the bar jerk you up into
the stretch.
- Don't jerk the bar down using momentum in attempt
to complete the repetition--control the weight at
all times.
- Don't let your head move down or your back bend
forward when pulling bar down.
|
| Alternate exercises: |
- Front Pull-ups, Rear Lat. Pull-down, Close-grip
Lat. Pull-down
|
 |
These exercise instructions and video demonstrations are provided by Global Health and
fitness. Visit GHF to find exercise
instructions and video demonstrations for more than 150 strength training, cardiovacular,
and stretching exercises. Here you'll also find customized exercise programs, muscle
explanations, healthy recipes and cooking/shopping/dining-out strategies, easy-to-follow
health and fitness recommendations, national health club/personal trainer directories, and
much more! |
| |
|
