Pull exercise. From "The New Rules of Lifting".

Lihasgrupp: Combined

Sammud

“Mixed-grip” means a combination overhand-underhand grip on the bar. Alternate on each set, so if you start with your right hand over the bar on the first set, it’ll be under the bar on the next. If you’re doing an uneven number of sets, change grips halfway through the final set so you get equal work for both sides of your body.

SETUP: Attach the appropriate bar to the high pulley of the lat-pulldown station. Grab the bar with the designated grip (if the workout chart doesn’t specify, use an overhand grip that’s just outside shoulder width). Position yourself with your knees under the pads, if the apparatus you’re using has them. Start with your arms straight, torso upright. (It’s okay to lean back a few degrees at the start, as long as you can hold that position throughout the movement.)

LIFTING: Initiate the pull by squeezing your shoulder blades together in back. Pull the bar to your upper chest without leaning back to generate momentum. It’s helpful to envision pushing your chest up toward the bar; that puts your upper-back muscles in their strongest position.

LOWERING: Return the bar to the starting position, keeping it under control.

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