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Underhand Lat Pulldowns

Purpose of this exercise: TO DEVELOP THE LOWER AND OUTER BACK AND BICEPS

This exercise will increase an athlete's integrated pulling movements. As you get stronger you may need a spotter to hold you down during this exercise. The spotter should be behind you with hands placed firmly on your shoulders.

Technique

1.	Grip lat bar at shoulder length with an underhand grip with the palms and your forearms facing your body with the thumbs to the sides of your hands to eliminate the bicep muscle somewhat.
2.	Now sit down on Lat machine, and position your knees under the Padded bars to help stabilize yourself. Lean Back about 10 degrees, and hold that position throughout the exercise. The abs should be tight during this exercise.
3.	Now pull the bar towards your upper chest area while only using your lats. The Bicep muscles will aid in this exercise so concentrate only on the upper part of your back as you are performing this exercise. Once you have reached the upper portion of your chest then release the bar back to the starting position while maintaining the same position.
4.	Also remember to keep the weight under control on the release, negative resistance will work the muscle just the same as positive resistance.

CAUTIONS!!

•Spotters should keep their head away from the bar. They could be seriously injured if the lifter lets go.

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