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Exercise Lab

Pulldown w/Handles and FSFIB Flat-to-Incline Bench

View Instructions

Equipment

  • Torque F7 (Functional Trainer)
  • Multi Adjustable (Incline) Bench

Muscle Groups

  • Back

Purposes

  • Latissimus dorsi (upper back muscles) strength.
  • Biceps strength.

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Set doors wide, adjust bench to flat position, swivel pulleys to a highest position and set resistance.
  • Grasp handles with palms facing out and sit on bench facing into machine.
  • Slightly retract shoulder blades and pull handles inward to top of chest; slowly return handles to start position and repeat.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the upper back)

Mistakes

  • Pulling the elbows too far behind the body instead of straight back and down.
  • Leaning back excessively.
  • Shrugging the shoulders up as you pull down.