Instructions

1. 1

   Sit down on a pull-down machine with a V-Bar attached to the top pulley.

2. 2

   Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

3. 3

   Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.

4. 4

   Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.

5. 5

   After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.

6. 6

   Repeat for the prescribed number of repetitions.