Lever Reverse-Grip Lateral Pulldown

Lever Reverse Grip Lateral Pulldown Instructions

- Weight plates (adjust according to your strength level)

Positioning

1. Seat Adjustment: Sit on the machine and adjust the seat height so that your knees are securely under the thigh pads. Your feet should be flat on the floor.
2. Grip: Grab the handles or bar with an underhand grip (palms facing you). Your hands should be slightly wider than shoulder-width apart.

Movement

1. Starting Position: Sit upright with your back against the padding and arms fully extended above your head. Ensure your shoulders are relaxed and not hunched.
2. Descent: Exhale and pull the handles down towards your chest. Focus on using your back muscles to initiate the movement.
3. Elbow Position: Keep your elbows pointed down and close to your body as you pull the weight.
4. End Position: Continue pulling until your elbows are at about a 90-degree angle and the handles reach the area of your upper chest. Hold for a brief moment.
5. Ascent: Inhale and slowly return the handles to the starting position, controlling the weight as you go back up, ensuring you maintain tension in your back muscles.
6. Repetitions: Repeat the movement for the desired number of reps, typically between 8 to 12 for beginners.

Tips

- Maintain a neutral spine throughout the exercise; avoid leaning forward or arching your back.
- Focus on smooth and controlled movements rather than using momentum to lift the weight.
- If you're new to this exercise, start with lighter weight to master the form before increasing the load.