Extension und Flexion der Arme im Sitz/Kniestand ► behind the neck lat pull down

Individual work

In a seated (or kneeling) position, hold your almost straight arms up, slowly bring the bar behind your head and back to the starting position.

Starting position:
- In a seated or kneeling position, upper body upright (torso tensed)
- Arms almost fully extended in upright position, hold bar in upper grip.

Finishing position:
- Pull bar behind head
- Torso remains upright

Attention:
Exercise for advanced users. Only perform this exercise if you have shoulder mobility (bring both arms overhead behind your head without compensating in the lumbar spine with a hollow back)! Keep your shoulders low.

Variant:
The wider the grip, the more the upper back and shoulder muscles are used.

1 weight tower/machine ► cable pulley (high)
1 chair/flat bench (optional)