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Machine Lateral Pulldown
Latissimis dorsi, posterior deltoids, trapezius, biceps
 
1)
Adjust the kneepads to comfortably support your legs and to help stabilize weight. Grip the bar with your hands slightly wider than shoulder-width apart before pulling the bar back down and taking your place under the knee support.

2)
Stay seated and extend your arms up, then exhale as you pull the bar down in front until it reaches your upper chest, pull abs in to prevent arching of back.

3)
Make sure that your shoulders are relaxed and your elbows pulled back and hold for a second before returning to the start position.

4)
Slowly extend your arms back up as you inhale, keeping a slight bend in the elbow.


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