Step 1

Connect the long bar attachment to the lat pulldown. Place both hands on the bar with an underhand grip (palms facing towards you), hands shoulder-width apart. Sit down on the bench directly below the bar and plant both feet on the floor. Adjust the leg pads so that they are pressing firmly, but comfortably, on your upper legs. This is your starting position.

Step 2

Inhale. Exhale. Lean back slightly from your hips, bend your elbows and pull the bar down until it is just below chin height. You should feel a squeeze in your biceps and your back.

Step 3

Inhale. Slowly lean forward and extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

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