Hang in Pulley Machine in Supination Stretch
Seated at a lat pulldown with a narrow underhand grip on the bar, the arms stay straight and the stack draws them up; the lats and the undersides of the arms lengthen.
How to do it
Setup
Seated at the lat pulldown, thighs under the pads, bar held overhead in a narrow underhand grip, arms straight.
Steps
- Let the stack draw the arms up and the shoulders rise toward the ears.
- Lean back a little from the hips to lengthen the sides.
- Hold and breathe, then guide the bar back to the stack under control.
Common mistakes
A stack so heavy it lifts you off the seat: choose a light plate; the pull only lengthens you. Bending the elbows: keep the arms long. Letting go of the bar at once: guide it back to the stack.
Breathing
Slow and even through the hold.
