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Biceps / Lats
Sit down firmly on the pull down machine with a wide bar attached to the pulley.
Adjust the knee pads to the appropriate height to prevent your body from being raised when performing the exercise.
Grab the bar with your palms facing forward, away from you. You can either grab the bar at shoulder width apart if you want a medium grip or grab the bar wider than shoulder width for a wide grip.
Bring your torso back around 30 degrees while creating a curve on your lower back. While doing this, stick out your chest. This is your starting position.
Exhale then bring the bar down until it touches your upper chest by bring the shoulders and upper arms down and back.
Squeeze your shoulder blades together and slowly bring the bar back to it's starting position.
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Version 1.1.0 2016