MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp lat pulldown bar with a closed, pronated grip. Grip sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on seat facing machine. Position thighs under pads making sure feet are flat on floor. Lean slightly backward. Extend elbows fully. This is starting position for all repetitions.

DOWNWARD MOVEMENT

Pull bar down towards chest. Touch bar to chest in one smooth movement.

UPWARD MOVEMENT

Let elbows slowly extend back to beginning position. Keep torso in same position. Repeat or finish set.

Grasp two dumbbells using a closed grip.

STARTING POSITION

Stand erect with feet shoulder width apart, knees slightly flexed. Place dumbbells beside thighs with elbows fully extended. Palms should be facing outer thighs. Position upper arms against sides of torso.

UPWARD MOVEMENT

Flex elbow of one arm until dumbbell is within a few inches of front deltoid. Keep torso erect and upper arm stationary. Keep dumbbell in neutral grip position. Keep all movements smooth.

DOWNWARD MOVEMENT

Allow elbow to slowly extend to starting position. Keep dumbbell in neutral grip position. Keep torso and knees in same position. Repeat same movements with other arm. Repeat or finish set.