Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Back (Main Target) |
| Biceps (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Bicep-brachialis (Main Target) |
| Caput-longum(long) (Main Target) |
| Caput-breve(short) (Main Target) |
Difficulty
Steps
Sit at a lat pulldown machine with your knees secured under the pad, feet flat on the ground, and hands gripping the bar with a close grip (about shoulder-width apart).
Keep your back straight and chest up as you pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
Pause briefly at the bottom of the movement, then slowly release the bar back up to the starting position.
Repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and trapezius.
Targets the biceps as secondary muscles.
Improves scapular retraction and stability.
Equipments
