Sit on a stability ball and attach the band high on a door or post. Keep your chest broad and arm wide. Pull down as far as you can keeping your forearm in line with the direction of the band. Squeeze your back tigh as you contract, and slowly move back towards the starting position, switch sides to complete the full set.
Sit down on a stability ball after you attach the band high on a door or post. Keep your chest broad and arms wide. Pull down as far as you can keeping your forearms in line with the direction of the band. Squeeze your back tight as you contract, and slowly move back towards the starting position, alternate each side for each repetition
Sit on a stability ball and attach the band high on a door or post. Keep your chest broad and arms wide. Pull down as far as you can keeping your forearms in line with the direction of the band. Squeeze your back tight as you contract, and slowly move back towards the starting position.
Grab a handle in one hand, sit on the ball with your knees bent and your arm at an angle above you, pull the handle towards your side allowing your elbow to touch the side of your torso. keeping your body steady so as not to use momentum making sure to do the same amount on the other side until the set is complete.
Grab a handle in one hand, sit on the ball with your knees bent and your arm at an angle above you, pull the handle towards your side allowing your elbow to touch the side of your torso. keeping your body steady so as not to use momentum and alternate each side to complete the set.
Grab a handle in each hand, sit on the ball with your knees bent and your arms at an angle above you, pull the handles towards your sides allowing your elbows to touch the sides of your torso. keeping your body steady so as not to use momentum.
Grab a handle in one hand, sit on the bench with your knees bent and your arm at an angle above you, pull the handle towards your side allowing your elbow to touch the side of your torso. keeping your body steady so as not to use momentum, make sure to do the same amount on the other side to complete the set.
Grab a handle in each hand, sit on the bench with your knees bent and your arms at an angle above you, pull the handles towards your sides one arm at a time alternately allowing your elbows to touch the sides of your torso. keeping your body steady so as not to use momentum.
Grab a handle in each hand, sit on the bench with your knees bent and your arms at an angle above you, pull the handles towards your sides allowing your elbows to touch the sides of your torso. keeping your body steady so as not to use momentum.
Grab a long bar placing both hands on the end of each side, sit on the ball facing the machine with your knees bent and your arms vertically above you, pull the bar towards you chest keeping your body steady so as not to use momentum.
Attach a D-handle to the pulley of a pulldown station. Sit sideways on the seat with your right arm facing the weight stack. Hold the handle with you right hand using an overhand grip with your arm extended straight up. Pull down the handle allowing your elbow to flair out to your side until the handle is about shoulder height. Hold this position for a second contracting your right lat as hard as possible and then slowly return the handle to the start position. Once you have competed all reps with the right arm, repeat with your left arm.
Start- While standing, grasp the bar with an overhand grip at wider than shoulder width apart. Holding the bar, sit sit down on the machine. This should take the weight off the stack.
MOVE- Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to the back of your neck. Do not let the bar touch your neck. Pause, and slowly lower the weight back to the starting position. Do not let the weight touch the stack. Repeat for desired reps.Step 2Step 3
Grab a close neutral-grip (aka V-bar) attachment. Sit on the bench facing the machine with your knees bent, feet placed securely and firmly on the ground and your arms vertically above you. Pull the bar towards you chest keeping your body steady and do not use momentum. Squeeze your lats and back tight and pause for a second and slowly return the arms to extension.
Grab a long bar placing both hands on the end of each side. Sit on the bench facing the machine with your knees bent, feet placed securely and firmly on the ground and your arms vertically above you. Pull the bar towards you chest keeping your body steady and do not use momentum. Squeeze your lats and back tight and pause for a second and slowly return the arms to extension.
Grab a long bar placing both hands on the inner part of the bar with a under hand grip. Sit on the bench facing the machine with your knees bent, feet placed securely and firmly on the ground and your arms vertically above you. Pull the bar towards you chest keeping your body steady and do not use momentum. Squeeze your lats and back tight and pause for a second and slowly return the arms to extension. Move the bar down in front of your chin just below the neck line. You do not have to touch the base of the neck or top of the chest. As you extend back up, do not relax the bar so that your torso or any other part of your body comes up off of the seat.
Attach a rope attachment to the cable pulley of a pulldown station. Sit in the seat with your knees underneath the knee pads while holding onto the rope with a neutral grip (palms facing each other). Keeping your back straight and chest up, pull the rope down to your chest, bringing your elbows behind your back as far as possible. Hold this position for a second as you squeeze your shoulder blades together and contract your lats as hard as possible. Slowly return the rope handle to the start position and repeat for reps.
grab a long bar placing both hands on the end of each side. Sit on the bench facing the machine with your knees bent, feet placed securely and firmly on the ground and your arms vertically above you. Pull the bar towards you chest keeping your body steady and do not use momentum. Squeeze your lats and back tight and pause for a second and slowly return the arms to extension.Tips: Make sure that as you pull down you do not angle your elbows to go behind your torso. Move the bar down in front of your chin just below the neck line. You do not have to touch the base of the neck or top of the chest. As you extend back up, do not relax the bar so that your torso or any other part of your body comes up off of the seat.
Pro Tip
If your butt accidentally comes off the bench, you can adjust the pads or seat to make sure your thighs are secured properly. How To
Sit down on the bench while securing your thighs with the pads and gripping the bar overhead with an overhand grip much wider than shoulder-width apart. Exhale and pull the bar downward, driving your elbows into your sides while simultaneously driving your shoulder blades down and together. Continue lowering the bar until it is just above your shoulder level. Inhale and allow your arms to raise overhead while your shoulder blades part to return to the starting position.
How to Do Lat Pulldowns Correctly
Begin by adjusting the thigh pad to fit snugly against your thighs to prevent your body from lifting off the seat. Grasp the bar with an overhand (pronated) grip, with your hands slightly wider than shoulder-width apart. Sit with your thighs under the thigh pad, keep your chest up, and look at the bar. Pull the bar down towards your chest, leading with your elbows. Pull until the bar is below your chin or touches your upper chest. Squeeze your shoulder blades together at the bottom of the movement. Exhale and slowly release the bar back up to the starting position.