Extension and flexion of the arms while seated ► pull down / lat machine

Individual work

Grab the bar (for the cable pulley) or handles (for the machine), sit down and secure your thighs under the pad. Then pull the bar/handles down towards your sternum and return to the starting position.

Starting position:
- Sit with your upper body stretched out (slightly reclined)
- Tense your core muscles

Finishing position:
- Elbows pulled back and down
- Bar under your chin / hands almost at shoulder height