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Arm Pulldown

Firm back

Coach's Tips

Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.

How to

Starting Position

1. Stand facing the pulley machine with your feet shoulder-width apart. 2. Grab the straight bar with an overhand grip, with your hands slightly wider than shoulder-width apart. 3. Stand straight with your core engaged, shoulders back and down, and chest lifted. 4.Keep a slight bend in your elbows throughout the movement.

Proper Form

1. Exhale and engage your back muscles as you pull the bar down towards your upper legs, bringing your elbows down and back. 2. Keep your shoulders down and back and avoid shrugging them up towards your ears. 3. Pause briefly when the bar reaches your thighs. 4. Inhale as you slowly release the bar back up to the starting position, maintaining control and resisting the weight as it moves upwards.

Breathing Technique

1. Exhale as you pull the bar down towards your upper legs, engaging your back muscles and generating power. 2. Inhale as you slowly release the bar back up to the starting position, maintaining control and resisting the weight as it moves upwards.

Precautions

1. Avoid leaning back or swinging your body to generate momentum. Keep your torso upright and engage your core to maintain proper form. 2. Start with a lighter weight and focus on proper form before gradually increasing the weight. 3. If you experience any pain or discomfort, stop the exercise and seek advice from a certified personal trainer or medical professional.

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