Machine front pull-down


Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor
  • Dynamic stabilizer: Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Sit on the lat front pull-down machine and secure your thighs under the supports.
  2. Grasp the lever handles. Your arms and shoulders should be fully extended upward.

Execution

  1. Exhale as you pull the handles down to your upper chest.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended.
  4. 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.
  • See also the pull-up and wide-grip lat pull-down.

Machine front pull-down video

Source


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