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BHNK 008
BHNK 008
To perform it,
you need to
Sit down on a pull-down machine with a wide bar attached to the top pulley.
Adjust the knee pad of the machine to fit your height.
Grab the bar with the palms facing forward using the prescribed grip.
Pull the bar down to the back of the neck, bringing the elbows alongside the
body.
Hold the contraction for a moment, then slowly return the bar all the way back
to the starting position2.
Ensure your feet are firmly anchored to the ground, then you pull the bar
towards your face