تمرینات Machine Lat

Machine Pulldown
Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
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.
Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.
Machine Seated Cable Row
Sit with your back straight on the machine and grip the handles.
Pull the handles back using your arms. Your legs and torso should be at a 90° angle. Push out your chest.
Pull the handles towards your body until your hands are beside your abdomen.
Machine Plate Loaded Row
Sit on the machine, feet flat, and grab the handles.
Pull handles towards your lower abdomen, squeezing your shoulder blades together. Keep elbows close to your body.
Slowly return to the starting position, fully extending your arms without locking elbows. Repeat for desired reps.
Machine Plate Loaded T Bar Row
Hinge forward while keeping your back flat.
Grab the handles and pull the weight toward your chest.
Make sure to fully extend your elbows at the bottom of each rep. Also make sure to not use momentum.

Machine Pulldown