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Training
5 4
8.5.1.4 VECTOR LAT PULL
1.
Adopt the right exercise position: Sit on the seat with your upper body upright.
Secure your pelvis with the leg pads. Place your feet about shoulder width apart.
Grasp the handlebars with your extended arms. The elbows are slightly bent and
your palms are facing forwards (see also Chapter 5.5).
2.
Now contract your torso muscles and pull your arms downwards against the
resistance of the machine until the handles reach the height of your neck. Keep
your elbows opened to the sides and pull your shoulder blades together in the
final phase. Breathe out when you exert strain against the resistance. Maintain
this position momentarily.
3.
Now return the handlebars, making sure to maintain control. Stop the return
motion in time before the arms are completely extended to avoid increased
stress on the elbows. Breathe in during the return sequence.
Principal muscles worked:
M. latissimus dorsi
M. biceps brachii
Start position
End position
