Breathing
Exhale as you pull down or lift your body and inhale during the controlled return. Keep breathing instead of hanging on a prolonged breath hold.
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Strength movement using Cable.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Sit down on a pull-down machine with a V-Bar attached to the top pulley.
Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
Repeat for the prescribed number of repetitions.
Technique guidance
Exhale as you pull down or lift your body and inhale during the controlled return. Keep breathing instead of hanging on a prolonged breath hold.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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