Weightlifting Transformation Journal
Workout 06: Back & Shoulders
1. Sit at a lat pulldown machine and adjust the knee pad to fi t comfortably against your thighs.
2. Grasp the wide bar attachment with your palms facing away from you and your hands slightly wider than shoulder-width apart.
3. Keeping your back straight, exhale and pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the bottom of the movement.
4. Hold the bottom position for a moment, then inhale and slowly release the bar back to the starting position.