| Attach a lat pulldown bar to the upper pulley of a cable machine or a lat pulldown machine. Standing and facing the machine, grasp the bar with an overhand grip (your palms should be facing away from you). Your hands should be wider than shoulder width apart. Sit down on the bench. Place your feet flat on the floor. Keep your back tight and chest out. Keep your head and neck in line with your torso so that you are looking forward. Pull your hands downward and slightly behind your head. Breath out during this phase of the exercise. Continue to pull your hands down until the bar touches the base of your neck behind your head. Now, in a controlled fashion, raise your hands up toward the ceiling, until they are straight. Breath in during this phase of the exercise. |
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