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Back exercises
Name of exercise:   LAT PUSH DOWNS: ROPE
Start Position Finish Position
What to do:

Adjust the cable pulley machine so that the pulley is high above your head.  Attach a rope to the pulley.  Stand with your feet shoulder width or slightly wider than shoulder width apart.  Point your feet straight and bend over slightly with a slight arch in your back.  Grab on to the rope at the ends where the knobs are.  Pivoting from the shoulders push the rope down bringing your hands all the way down into your legs.  Exhale as you push down and inhale as you come back up.
Don't Forget to: It is very important to pivot from the shoulders NOT the elbows.  In other words your arms should e stiff at the elbows.  Otherwise you will be working more triceps than back muscles.  Make sure you arch your back also.
Equipment needed: Cable pulley machine, rope attachment.
Muscles worked: Upper and mid back, especially the lats and shoulder blade muscles.  Also you work some rear shoulder muscles.

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