| Attach a straight bar to the upper pulley of a cable machine or a lat pulldown machine. Standing and facing the machine, grasp the bar with an underhand grip (your palms should be facing you). Your hands should be slightly closer than shoulder width apart. Sit down on the bench. Place your feet flat on the floor. Keep your back tight and chest out. Keep your head and neck in line with your torso so that you are looking forward. Pull your hands down toward your chest. Breath out during this phase of the exercise. As you pull your hands down, lean back slightly and raise your chin slightly. Continue to pull your hands down until the bar touches the upper part of your chest. Now, in a controlled fashion, raise your hands up toward the ceiling, until they are straight. Breath in during this phase of the exercise. |
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