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 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't let yourself rise up from
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
Don't let your head move down or
your back bend forward when pulling bar down.
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