Pull Down / Row Machine
Videos coming soon!
Lat Pulldown
Muscles Worked: Lats • Upper Back • Biceps
✅ Setup
- Secure thigh pad
- Use wide grip
- Sit tall
✅ Movement Cues
- Pull elbows down and back
- Bring bar toward upper chest
- Keep chest lifted
- Control movement
🚫 Avoid
- Pulling behind neck
- Leaning excessively
- Shrugging shoulders
Seated Row
Muscles Worked: Mid Back • Lats • Biceps
✅ Setup
- Sit tall
- Feet firmly planted
- Grip handles
✅ Movement Cues
- Pull elbows backward
- Squeeze shoulder blades
- Keep chest tall
- Extend arms fully
🚫 Avoid
- Rounding or shrugging shoulders
- Jerking weight
- Leaning excessively