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
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 your
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.
I'm Rich Dafter - full time dad, life-long runner, Team
Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been
able to raise my kids working from home by helping people get healthier, fitter
and have better quality of life with free coaching.