PreparationGrasp pulldown bar with wide overhand grip. Sit upright on seat and position heels below knees.
ExecutionPull bar down behind neck. Lean slightly forward to prevent bar from hitting head. Return, keep arms slightly flexed and repeat.
Variations / CommentsIn upper position let shoulders be pulled upwards. Put thighs under support to handle heavy resistance. Keep looking ahead, donīt put chin on chest. Lat pulldowns are a great prelude to chin-ups.
|Deltoid, Posterior | Rhomboids | Trapezius, Middle | Trapezius, Lower | Brachialis | Brachioradialis
|during heavy training: Hip Flexors | Rectus Abdominis