how to use COMPACT HOME GYM
HG COMPACT home gym equipment exercise chest pull-down
This exercise works the back. It is necessary to develop the back width.
Mainly the latissimus dorsi , the teres major muscle, the teres minor but also biceps brachii, trapezius muscle, rhomboid muscles and deltoid (posterior head) muscles.
4 times 10 seconds.
Breathe out when bringing the bar to the chest and breathe in upon the return.
SAFETY RECOMMENDATIONS AND TECHNIQUE
Slow and controlled execution
Start position: keep the back straight and open out the chest to easily bring the bar to the chest. In order to feel back muscles working you must be strict with yourself during this exercise. Sit on the seat facing the machine placing thighs on the seat edge. You may slightly tilt the bust back ensuring that you do not arch the back.
Execution: use a wide grip to hold the bar, pronated hands. Pull the bar to the chest, then slowly return to the start position. The back must not move during the exercise.
LEVELS OF DIFFICULTY
The more you lean backwards, the more you use the upper back
It is possible to work different parts of the back by varying your grip:
- a wide grip primarily works the latissimus dorsi.
- a close-grip works the teres minor, teres major and naturally, the biceps.