1. Positioning:
- Sit on the pulldown machine and adjust the seat so that your knees are secured under the padded lever. Your feet should be flat on the ground.
- Grasp the handles with an overhand grip (palms facing away) at shoulder-width or slightly wider. Ensure your arms are fully extended above you.
2. Body Alignment:
- Keep your back straight and avoid leaning too far forward or backward. Your core should be engaged to maintain stability throughout the movement.
- Keep your chest lifted and shoulders down, away from your ears.
3. Movement:
- Initiate the movement by pulling the handles downwards in a controlled motion. Bend your elbows and draw the handles down towards your chest, focusing on using your back muscles.
- Aim to bring the handles down until they are level with your chin or upper chest. Maintain a slight pause at the bottom of the movement to ensure control.
4. Return:
- Slowly return the handles to the starting position by extending your arms upwards, allowing the muscles to stretch without letting the weights touch the stack completely.
- Ensure you maintain tension in your lats and avoid using momentum to pull the weights up.
5. Repetitions:
- Perform 8 to 12 repetitions, depending on your fitness level. Rest for 30-60 seconds between sets.
Tips:
- Focus on controlled movements, both when pulling down and when returning to the start.
- Avoid arching your back or using your legs to push the weight.
- Adjust the weight on the machine according to your strength level, aiming for a weight that challenges you without sacrificing form.
