Primary Muscle: Back
Equipment: Machine
Level: Intermediate
Purpose: To target the latissimus dorsi muscle of your back.
Execution: From a seated position and your knees locked in to the pads, grasp the bar attached to the overhead pulley cable with a narrow underhand grip. Keeping your body upright and your elbows tight to your body, pull down until the bar is below chest level. Squeeze at the peak contraction before allowing the weight to pull you back to the start position. Lower the weight until your arms are fully extended before pulling down for another repetition.