Lower Traps

Machine Pulldown

Difficulty: Beginner

  1. Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
  2. As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out.
  3. Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
  4. After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.

Underhand Pulldown

Difficulty:

  1. Use the Straight Bar attachment. Hold with an underhand grip.
  2. Hold the attachment as you sit on the machine and put your legs under the leg pads.
  3. Pull the bar to your clavicle, then raise back up until your arm are extended.

Narrow Pulldown

Difficulty: Beginner

  1. Use the Straight Bar attachment.
  2. Hold the attachment as you sit on the machine and put your legs under the leg pads.
  3. Pull the bar to your clavicle, then raise back up until your arm are extended.

Neutral Pulldown

Difficulty: Beginner

  1. Use the V Bar attachment.
  2. Hold the attachment as you sit on the machine and put your legs under the leg pads.
  3. Pull the bar to your clavicle, then raise back up until your arm are extended.