The function of lat pulldown machine(lateral pulldown machine) and low back pulldown machine is a good pulldown exercise for training latissimus dorsi (width), inferior trapezius (width), auxiliary part, biceps brachii.

Usage: for the wide grip lat pulldown, be in a sitting position, keep the chest, abdomen up, your hands wider than your shoulders, hold the lat pulldown bar with your palms forward when using straight arm pulldown, pull your arms down vertically to the front of your neck, exhale at the same time, stabilize for 2 seconds, slowly return to 90% of the original path (just don't put it back completely, always keep exerting force), inhale at the same time, and then repeat the above actions. 4 groups, 8-12 in each group. Compared to reverse grip lat pulldown, it isolates the whole back batter. And V bar lat pulldown It's more likely to train your entire trapezius, infraspinatus and rhomboid muscles.

This method can stretch your waist, back and legs without any plate loaded lat pulldown or cable lat pulldown（resistance band lat pulldown）:

Keep your feet about 60 cm apart, with the right toe pointing outward and the left toe pointing forward. Support your feet to adjust your breathing. When exhaling, bend your upper body downward to the right side, with the toes clasping the ground. Keep your legs straight and don't bend. Bend your body as much as possible. Pull your body with the help of the power of your hands. Buckle your right ankle with your right hand and your left ankle with your left hand until your body fits parallel to your legs and breathe evenly, Hold for about 20 seconds. It‘s basically equal to the single arm cable pulldown.

Extended spine back stretch:

Lengthening the spine back stretching can mainly stretch the back muscles and extend the spine to relax the back after sitting upright all day. Put your legs on the ground, close your legs tightly, hook your toes upward and forward perpendicular to the ground, relax your waist and hip muscles, adjust your breathing, and bend your upper body forward and downward when exhaling. At this time, there will be a strong sense of squeezing in your abdomen and a strong sense of stretching in your waist, and your face will be close to your legs. Be careful not to shrug, extend your spine as much as possible, and fully stretch your waist and back stiff muscles.

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