How to perform Leverage Machine Lat Pulldown with proper form
Setup
- Adjust the Seat: Sit on the machine and adjust the seat height so your knees are comfortably secured under the thigh pads.
- Grip the Handles: Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Execution
- Start Position: Sit upright with your back straight, shoulders relaxed, and arms fully extended upwards.
- Pull Down: Engage your back muscles and pull the handles down towards your chest, focusing on squeezing your shoulder blades together.
- Elbow Position: Keep your elbows close to your body throughout the movement.
- Pause: Hold the contraction at the bottom for a moment, feeling the tension in your lats.
- Return: Slowly raise the handles back to the starting position, fully extending your arms while maintaining control of the weight.
Tips
- Maintain a neutral and straight back during the movement.
- Avoid using momentum; focus on controlled movements.
- Breathe out as you pull the handles down and inhale while returning to the start.
Exercises
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Target: Abs
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Flat Leg Raise, Bodyweight
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Synergist: Quadriceps, Glutes
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Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
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Target: Abs