This is a great exercise for your lat muscles
(back muscles) working them from a different angle as well as working
the inner back muscles a lot more. This exercise can be done by
using 2 gym strap handles which
are attached to a cable pulley machine or by using a single Chinning
I am using 2 strap handles in my video to demonstrate this exercise. I
prefer them over the Chinning Triangle because the straps offer a
greater rangle of motion and works out the back muscles more. So you
can use either or for this exercise or alternate between the two for
greater exxercise variation which I like to do.
How to perform this
Attach a couple of
handles to a cable pulley machine. Adjust the seat and/or pad so that
your legs are firmly in place so that they do not move and it provides
Grab the two handles
pull them down slightly so that you are in the seated position. Your
palms will face each other while holding the handles. This will be your
Maintain a straight,
flat back throughout this exercise - use your core and legs as support
to enable you to do this.
Pull down the handles
until your elbows end at your lats. Keep your arms and elbows always
close to lats, to your side.
Return to the
starting position (overhead position) as far as you can go without
locking your elbows.
Your arms at the end of this movement should have a slight
bend at the
elbows and you will also feel a stretch in the lats. This will provide
with the greatest range of motion for this exercise.
Repeat the movement.
Do about 10 to 12 repetitions and 4 to 5 sets.
Remember to breathe.
Breathe out as you pull down and breathe in as you release or return to
the starting position (overhead position).
A close-grip pulldown variation of this exercise is to use a straight
bar and grab it with your palms facing towards you. The movement is the
You may want to do a
lighter first set as a warm-up for this exercise.
great idea to stretch the back muscles in between sets. By stretching
you will keep the muscles flexible and avoid muscle soreness the next