STARTING POSITION:
Sit down on a pull-down machine with a V-bar attached to the top pulley. Lock the lap pad just above the knees. Select the appropriate resistance on the weight stack. Grab the bar using a neutral grip at shoulder width apart. Contract your pelvic floor and core while keeping your chest up. Move your torso back around 15º from the vertical line.
MOVEMENT:
Retract your shoulder blades rising your chest up. Contracting your back muscles, pull the V-bar down until your chin is above the V-bar while you exhale. Return to the starting position with a smooth movement while you inhale, preventing moving weights from touching the rest of the stack.
TIPS: Make sure your shoulders are far from the ears when you perform the descent to the bar.
