This exercise involves using a cable machine with a close grip handle to perform a pulldown movement, targeting the back muscles, particularly the lats. Resistance is provided by a band attached to the machine.
Type
Strength
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Targets the upper back muscles, specifically the latissimus dorsi
- Improves posture and spinal alignment
- Increases grip strength
- Can be modified for different fitness levels by adjusting the resistance band or weight used
- Engages the biceps and forearms as secondary muscles
How to perform
- Adjust the weight on the pulldown machine to a comfortable level.
- Attach a resistance band to the machine, making sure it is securely fastened.
- Stand facing the machine and grasp the handles with an underhand grip, with your hands shoulder-width apart.
- Engage your core and keep your back straight as you pull the handles down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the handles back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary