Lever Seated Wide Lat Pulldown
Equipment Needed: Lat pulldown machine
Instructions:
1. Starting Position:
- Sit on the lat pulldown machine and adjust the seat height if necessary so that your knees are secured under the thigh pads.
- Grasp the wide bar with a grip that is wider than shoulder-width, palms facing away from you.
2. Body Positioning:
- Sit up straight with your back slightly arched and your chest lifted.
- Keep your feet flat on the ground and your core engaged to maintain stability.
3. Movement:
- Begin the movement by pulling the bar down towards your upper chest. Focus on leading with your elbows rather than your hands.
- As you pull the bar down, squeeze your shoulder blades together.
4. Range of Motion:
- Pull until your elbows are at approximately a 90-degree angle or until the bar is near your chest.
- Hold the position for a brief moment to maximize muscle engagement.
5. Return to Starting Position:
- Slowly raise the bar back to the starting position with control, allowing your arms to extend fully without locking your elbows.
- Keep your back straight throughout the movement and do not lean back excessively.
6. Repetitions:
- Perform 8-12 repetitions, or as guided by your fitness program.
7. Tips:
- Avoid using momentum; focus on performing each repetition with controlled movements.
- Ensure your grip remains secure on the bar throughout the exercise.
- If you're new to this exercise, start with lighter weight to master the form before increasing resistance.
Remember to consult with a fitness professional if you're unsure about your form or require modifications.
