LAT PULLDOWN MACHINE

Exercise Execution:

  • Set the seat to the required position to support your legs.
  • Grasp the handle with a pronated grip (double overhand) and sit down into the seat.
  • Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.
  • Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.

Potential Alternative Exercises:

SINGLE ARM DUMBBELL ROW

Exercise Execution:Assume a kneeling position on the bench with your same side hand braced against the bench.Hold a dumbbell in the opposite hand with a neutral grip.Begin the movement by driving the elbow behind the body while retracting the shoulder blade.Pull the dumbbell towards your body until the elbow is at (or just past) the

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CHIN UP

Exercise Execution:Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip.Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.Pull your chin towards the bar until the lats are fully

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LAT PULLOVER MACHINE

Exercise Execution:Set the machine height to the required level.Grab the handles in the fully stretched position. Keeping your chest proud and spine supported against the bench.Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and pull the bar to your thigh until the lats are fully contracted and then slowly

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ASSISTED CHIN UP

Exercise Execution:Set the weight the the required resistance to assist your lift.Grasp the handle with a pronated grip (double overhand) and place your knees on the pad bringing it to the bottom position of the lift.Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.Pull the handle towards

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LAT PULLDOWN

Exercise Execution:Attach a wide grip handle to the lat pulldown machine and assume a seated position.Grasp the handle with a pronated grip (double overhand) and initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.Pull the handle towards your body until the elbows are in line with your

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