MOVE OF THE WEEK: Seated lat pulldown

Today’s exercise is one I really enjoy training. It targets all the major back muscles (primarily Latissimus Dorsi with Trapezius, Rhomboids, Rotator Cuff and Biceps as stabilizers). To perform this you need gym with pull down machine. 

Sit in the machine with anchoring your legs with the tight pads. Brace your abdominal muscle to stabilize your spine. Reach and grab the bar, holding it on the sides. While your arms are extended overhead, push your shoulder blades together and try to keep this throughout all the movements. Lean back slightly but no more than 30 degrees. Avoid leaning back any further and arching of your lower back during this exercise. You should be pulling the weight with your back muscles not with your bodyweight. Now exhale and slowly pull the bar down by squeezing your shoulder blades together. Pull it down all the way to your chest; your elbows should be by your sides. Pause briefly, then slowly straighten your elbows and return to the starting position allowing your shoulder blades to rise slightly. Repeat. Do 3 sets per 8-12 reps.