Follow These Steps:
Step 1. Sit at a pull-down machine, and adjust the knee pads to keep steady. Reach overhead and grab the pull-down bar with both hands. Your hands should be shoulder-width apart. Fully extend your arms. Palms should be facing forward. Keep your feet flat on the floor, and this will be your starting position.
Step 2. Exhale and pull the bar down to your chest. Squeeze your shoulder blades and hold the contraction for 2-3 seconds. Your chest should be lifted slightly up towards the bar.
Step 3. Inhale as you slowly return to the starting position. Rest between sets.
Step 4: Repeat these steps to complete your sets.
Primary Muscle: Back
Secondary Muscle: Shoulders, Triceps
Posted in Workout in the Gym Plan
