Pronated Grip Lat Pulldown

  1. Adjust the seat height and position yourself on the lat pulldown machine.
  2. Grab the bar with an overhand grip, palms facing away from you, slightly wider than shoulder-width apart.
  3. Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
  4. Keep your back straight and lean back slightly, engaging your core muscles.
  5. Exhale and pull the bar down towards your upper chest, leading with your elbows.
  6. Squeeze your shoulder blades together at the bottom of the movement.
  7. Inhale and slowly release the bar back to the starting position, extending your arms fully.
  8. Repeat for the desired number of repetitions.

Primary Muscles

  • Lat

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Rotator Cuff - Back
  • Rotator Cuff - Front
  • Shoulder - Back

Results

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Date Reps Resis. RPE

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