PULL DOWN BEHIND NECK

1. Sit down on a pull-down machine with a wide bar attached to the top pulley . Make sure that you 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 .

2. Grab the bar with the palms facing forward .

3. As you have both arms extended in front of you holding the bar at the chosen grip width , bring your torso and head forward . Think of an imaginary line from the center of the bar down to the back of your neck . This is your starting position .

4. As you breathe out , bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back .

NOTE:- Concentrate on squeezing the back muscles once you reach the full contracted position . The upper torso should remain stationary and only the arms should move . The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms .

5. After a second on the contracted position squeezing your shoulder blades together , slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched . Inhale during this portion of the movement .

6. Repeat this motion for the recommended number of repetitions .