Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Sit in the lat pulldown machine with your abdomen against the restraining bar. Grasp the bar with a reverse (underhand) grip, a medium to close grip. Lean back slightly. Feel the stretch in the lats. This is the starting position. Pull the bar down to your middle or lower chest by arching your back and thrusting your chest up to meet the bar. Lean further and further back as the movement continues, until at the end of the movement you are leaning back at about 70 degrees. Exhale during this movement. Slowly return to the starting position, letting your shoulders extend. Inhale during this movement. Repeat for the required number of repetitions.