LAT PULL DOWN (BK1)

PRIMARY MUSCLE GROUP:LATS, RHOMBOID

PRIMARY MUSCLE GROUP: LATS, RHOMBOID

SECONDARY MUSCLE GROUP: BICEPS,

FOREARM
 GYM EQUIPMENT: LAT PULL DOWN MACHINE

STEPS
1. Grab the bar with your palms facing forward. For a
wide grip, your hands need to be spaced out at a
distance wider than shoulder width.
2. Have both arms extended in front of you. Hold the
bar at the chosen grip width and keep your chest
upright. This is your starting position.

3. As you breathe out, bring the bar down until it

touches your upper chest. Draw your shoulders
and elbows to your ribcage.

4. Concentrate on squeezing the back muscles when

you reach the full contracted position. The upper
torso should remain stationary and only the arms
should move. The forearms should do no other
work except hold the bar. Do not try to pull the bar
down using your forearms.

5. After a second of squeezing your shoulder blades

together (At the contracted position), slowly raise
the bar back to the starting position when your
arms are fully extended and the lats are fully
stretched. Inhale during this portion of the
movement.

6. Repeat this motion for the prescribed amount of

repetitions.
 GOOD POINTERS:
AVOID THESE MISTAKES: