LIFT: CHIN PULL-DOWN

FOCUS / PURPOSE: TO DEVELOP THE MUSCLES OF THE UPPER BACK, FOREARMS

EQUIPMENT: LAT PULLDOWN MACHINE

TECHNIQUE
1. The athlete should begin with his hands gripping a lat pulldown bar.
2. His palms should face away from the machine.
3. The bar should be gripped at shoulder-width.
4. The athlete should pull the bar down just beneath his chin while bending at the elbows.
5. He should raise the bar back to its original start position while straightening the arms.

COACHING POINTS

1. The athlete should not rock or sway while lowering or raising the bar.
2. The athlete’s back should remain perpendicular to the ground – that is, do not arc the back.

CHIN PULLDOWN WORKOUT

1. Base Phase – 3 sets of 10 repetitions.

Click here for video showing how to properly perform the chin pulldown.

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