Pulldown Machine

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The Pulldown machine workout primarily targets the Latissimus dorsi (Lats), the largest muscles in the back.

This exercise is performed by sitting on the machine, grasping the bar with an overhand grip, and pulling it down towards the chest.

While the Pulldown machine also engages secondary muscles like the biceps and shoulders, its main focus is on strengthening and developing the Lats.

Adjust the seat height and knee pad to fit your body. Sit facing the machine with your feet flat on the floor.
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and shoulders relaxed.
Exhale and pull the handles down towards your chest, squeezing your shoulder blades together. Keep your elbows pointing down and your wrists straight.
Pause for a moment at the bottom of the movement, feeling the contraction in your back muscles.
Inhale and slowly return the handles to the starting position, fully extending your arms without locking your elbows.
Repeat the movement for the desired number of repetitions.

Adjust the seat height so that your feet are flat on the floor and your knees are at a 90-degree angle.
Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.
Keep your chest up, shoulders down, and engage your core throughout the exercise.
As you pull the bar down, focus on squeezing your shoulder blades together and engaging your lats.
Avoid using momentum or swinging your body to complete the movement.
Control the weight on the way up, allowing your lats to fully stretch before starting the next repetition.