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

Individual work

In a seated position, slowly raise the bar towards your chest and back again until your upper arms are almost straight.

Starting position:
- Sitting on the chair/flat bench, upper body tilted slightly backwards
- Arms not fully extended in a high position, hands grasping the bar with an overhand grip
- Back straight, tense core muscles

Finishing position:
- Bar almost touches the chest
- Elbows are behind the body
- Torso remains stable in the starting position

Attention:
Upper body is in a slightly reclined position, keep the back straight throughout the exercise (no movement in the upper body & no hollow back), do not pull into the neck.

1 weight tower/machine ► cable pulley (high)
1 chair/flat bench