CostasCaboIntermédio

V-Bar Pulldown

Sit at the machine with the V-bar attached, set the knee pad to your height and pull with a neutral grip toward your chest. Squeeze the shoulder blades and keep the torso still.

Dificuldade: Intermédio
Tipo: Força
Mecânica: Composto
Força: Puxar
Músculos: 7

Sequência

01 · sit down
Sit down on a pull-down machine with a V-Bar attached to the top pulley.
02 · adjust
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.
03 · start position
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.
04 · pull down
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.
05 · return
After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
06 · repeat
Repeat for the prescribed number of repetitions.