Machine Lateral Pull-Down
Like the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a good exercise for beginners because it allows them to build up strength before progressing to body-weight pull-ups and chin-ups.
STEP 1. Adjust the knee pads to comfortably support your legs and to help stabilize weight then stand up and grip the bar with your hands a shoulder-width apart before pulling the bar back down and taking your place under the knee support.
STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.
STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.
STEP 4. Slowly extend your arms back up, stretching fully and keeping your “tall” posture. Repeat for the desired number of reps.