A multi-joint exercise that involves movement at the elbows, shoulders and scapula. With one exercise you can work many different muscles in your upper back.
The main mover is latissimus dorsi - the largest back muscle.
1) Sit on the lateral pulldown machine and adjust the knee pad so that there is no free space and you’re tightly seated.
2) Place your feet flat on the floor, push your chest upwards and out.
3) Retract your shoulder blades, which should create an arch leaning away from the machine.
4) Take hold of the bar, with your hands in a wide grip on the declined portion of the long bar, both sides.
5) When you’re in this starting position, inhale and make sure you maintain your posture without letting your shoulder blades loosen or raise.
6) Exhale when you begin the movement. Pull through your elbows until you’re able to squeeze your back muscles together at the bottom of the movement and your shoulder blades are together.
7) Slowly raise the bar back up until your arms are extended and back in the starting position.
Notes: Pull through the elbows, keep your head neutral, keep a slight arch in your upper back (backwards), do not disengage shoulders at the top of the movement as this will take tension off the lats.