Underhand Cable Pulldowns

Instructions

1. 1.Connect a straight bar attachment onto the machine. Adjust the seat and knee pad to match your height. Sit down and grab the bar with an underhand grip and hands about shoulder width apart.
2. 2.Lean back slightly and stick your chest out. Pull on the cable slightly to create some tension. This is your starting position.
3. 3.Perform the movement by pulling the bar towards your chest, focusing on bringing your shoulder blades together and contracting your lat muscles.
4. 4.Touch the bar to your upper chest, then slowly return to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Keep your torso still and don't cheat by leaning backwards when pulling the weight down. If you have to do this then the weight is probably too heavy.
• If you feel that your biceps are being used more than your back, consider using a false grip on the babr (i.e. don’t wrap your thumbs around the bar).
• When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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