Cable Lat Pull-down
Grasp the handles with your hands evenly spaced and slightly wider than shoulder width apart. Sit facing the machine and maintain a neutral spine with your abs engaged. Lean back slightly so that you can pull your elbows straight down.
Retract your scapulae and pull the handles down with your elbows pointing to the floor. Pause, then return to the starting position.
Dual cable machine, two handles
Latissimus dorsi, Brachialis, Brachioradialis, Biceps brachii, Teres major, Infraspinatus, Teres minor, Levator scapulae, Middle trapezius, Lower trapezius, Pectoralis minor
TIP: Pull your shoulder blades towards each other and down towards your hips as you angle your sternum slightly towards the ceiling. This promotes good mechanics and leads to good posture.
Variations for Cable Lat Pull-down
This strengthens the underside of your arm and the side of your torso. You can adjust the weight according to your strength by using the cable.
The movement simulates a pull-up. Since you are seated, it allows you to concentrate on your back and shoulders doing the work instead of also having to be concerned about your hips and legs.
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