Dynamic stabilizer: Triceps Brachii (long head only)
Mechanics: Compound
Force: Pull
Starting position
Sit on the lat front pull-down machine and secure your thighs under the supports.
Grasp the lever handles. Your arms and shoulders should be fully extended upward.
Execution
Exhale as you pull the handles down to your upper chest.
Hold for a count of two and squeeze your back muscles.
Inhale as you return the handles to the starting position, with your arms and shoulders fully extended.
Repeat for the prescribed number of repetitions.
Comments and tips
Ensure that your thighs are fully secured under the supports to prevent your body from being able to lift off the seat, thus preventing yourself from being able to cheat.
Pull with your elbows, not with your biceps.
The machine front pull-down is a brilliant exercise with which you can build your back and arm muscles and develop your upper-body strength.
