CB-12 Basic uses for the Lat Pull down machine.
Basic Lat Pull down in the front position:
Setup for the lat pull down by attaching a wide grip bar to the machine, selecting the weight you want to use, and adjusting the thigh pad. While standing, grasp the bar with an overhand grip at wider than shoulder width apart. Holding the bar, sit sit down on the machine. This should take the weight off the stack. Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to your upper chest. Do not let the bar touch your chest. Pause, and slowly lower the weight back to the starting position. Do not let the weight touch the stack. Repeat for desired reps.
A huge problem with the lat pull down is that some lifters can not isolate the lats and end up using their biceps to do a lot of the work. To isolate the lats, use a wide grip and when you're pulling down focus on your lats pulling inwards as they go down. Kind of like they'll pulling down in a semi-circle motion. It's also common for some lifters to lean right back and swing down the weight. This is simple cheating and will not get the maximum results from the lat pull down. Keep sitting upright throughout the movement. Finally, if you find your forearms are burning out before you finish the set grip with bar with a "hook" grip. This means you do not place your thumb around the bottom of the bar. A hook grip takes some of the strain off your forearms when performing pulling exercises.
Straight Arm Pull down while facing the machine:
The straight arm lat pull down is a solid isolation exercise for targeting the upper lats. This exercise is best used as a finishing exercise or as a supe rset/pre-exhaust set. You will need either a high pulley cable machine or a lat pull down machine for this exercise. Attach a straight bar to the high pulley and set the weight you want to use on the stack. Position yourself in front of the machine, around 2-3 feet away, facing the machine. Grip the straight bar with an overhand grip with your hands at around shoulder width apart. Keeping your body straight, and your arms straight, take the weight off the stack by moving your arms so they're parallel to the floor. This is the starting position. Keeping your arms straight, rotating at the shoulders only, pull the weight down as far as possible without letting the bar touch your body. Pause, the slowly lower the weight back to the starting position. Repeat for desired reps.
This is an isolation exercise, weight is not important! What is important is isolating the lats, keeping your body perfectly still, keeping your arms straight, and controlling the weight. You let the weight go up above should height at the top of the movement. Remember, slow and controlled. If you're doing this exercise right you'll feel it.
Upright Row: Standing up and facing the machine holding the small T bar in your hands.
Main Muscle: Traps
1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement. 4. Repeat for the recommended amount of repetitions.
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises. Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.
The Seated Row
To begin the seated row take hold of the handles of your favorite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. These seated rows are a staple in any back workout. Make sure to bring your shoulder blades as far back as you can and keep your back straight.
Standard Arm Curl:
Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together, dumbbells by your side but not touching your body. You palms should facing upwards. Take up the slack by bending the elbows slightly. Tension should be on the biceps. Slowly curl the dumbbells up as far as possible. Squeeze the biceps hard, then slowly lower back down to the starting position. Repeat for desired reps.
The tension should be on the biceps at all times, do not let them "hang" at the bottom of the exercise. Keep the rep timing slow and control the weight throughout the set. Do not let the dumbbells touch your body. And finally, do not swing the body back as you curl up the weight, the body should stay fixed throughout the movement.
Seated Ab Crunch: Sitting in the unit and leaning forward while pulling on the harness.
1. Seat on a flat bench with your back facing a high pulley.
2. Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyper-extend the lower back slightly. This will be your starting position.
3. With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
4. As you inhale, go back to the initial position slowly.
5. Repeat for the recommended amount of repetitions.
Variation: Exercise bands can be used for this exercise.
• Steel frame measuring: 2" x 2" 12 gauge steel tubing
• High density, contoured, dual-layer seat pad
• High density, tapered, dual-layer seat pad
• 4 adjustment positions for seat pad: +/- 5" range
• Locking pull-pins for adjustments
• 4 Rubber base caps measuring 3.25" x 2.75"
• Neoprene Ab Crunch Harness with Soft Handles
• Front Lower Cable Attachment for Leg Extensions or Stand Up Curls or Pulls
• Adjustable front foot plate for seated rows, stand up rows or curls
• Lat pull down with storage hooks
• Two accessory chains for accessory attachment
• High tension nylon pulley's for long lasting performance
• Assembly is required
Recommended Max Weight
• User - 325 lbs
• Load - 250 lbs
• Carton #1: 77” x 8” x 7” / 51lbs
• Carton #2: 20” x 14” x 9” / 33lbs
• Assembled Dimensions: 50" x 25" x 80"
• 3 Year Frame
• 2 Year Pad
• 2 Year Cable
• 1 Year Popper Pin
Cable Length of Travel: 42" (1:1 Ratio)