Pull-Down Exercises Without a Machine

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Just because you want to do pull-down exercises doesn't mean that you're going to have to use a machine. Learn about pull-down exercises that you can do without a machine with help from the trainer of trainers in this free video clip.

Part of the Video Series: Leg Workouts & More
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Video Transcript

Hi, this is Tarik with Tariktyler.com. I'm here at Train, West Hollywood, and this is pull-up exercises without a machine. Now the first you need to realize if you don't have a machine, the best thing for you to have is a set of these power bands. So I have a power band here pretty much of medium intensity, something that anyone can use and you're also going to need an overhanging object, in this case we have a pullup bar. So what I'm going to do is drape this band over the bar and show you a few exercises. Now that we've got our band secured right over our chin-up bar, we're going to do two simple exercises. The first one you're going to need a wide grip and you are going to take either a thumbs over or a thumbs-under grip, whichever one you feel the most comfortable with and you're going to perform a pull-down. Now as you pull it down, you're going to bring it down right at your collarbone level. It should never go any lower than that so literally stop right at your collarbone and raise it up slowly. The key things are that as you pull it down you are squeezing your shoulder blades together. So you're bringing your lats together and getting a nice, tight squeeze, really get a good contraction and then bring it up slowly. That right there is definitely going to work your lats. It will also work your biceps and your forearms as well. Another exercise which is just a simple variation is to do it now with just one arm. So in this case I'm going to have in my right arm, I'm going to lean back a little bit more and bring it in. Notice as I bring it in, I have my chest raised up so I'm slightly elevated, bring it in, squeezing once again down on that lat, stopping right at my collarbone. A good way to judge it is with my fist come down to right where my shoulders are. That's the range of motion you want to maintain, bringing it down right here and then right back up again. If you needed even more tension, just simply lean back a little bit, squat down just a little bit lower and bring it in. It's as simple as that and this is Tarik Tyler and this is pull-down exercises without a machine.


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