The Lateral Pulldown

The muscles used in this exercise are the Latissimus Dorsi, Biceps and Brachialis.

• Adjust the weight on the weight stack.
• Sit yourself on the machine and adjust the position of the pads so they are resting on the top of your knees.
• Take an overhand grip on the bar with the hands positioned one and a half times shoulder width apart.
• Lean back slightly with the back straight throughout the whole exercise. Pull the bar down level with the chest leading the movement with the elbows.
• Slowly and controlled return the bar to the starting position so the arms are straight but not locked out without letting the weight touch the weight stack.
• Repeat for the desired number of repetitions making the action smooth and continuous and breathing out as the bar is lowered to the chest. Avoid any swinging movement of the lower back.