Lat Pull Down Machine
Contents
1. Shaftesbury High School Room ALC weight room Subject PE Y Pinch Points v Musculoskeletal Injuries MSI Repetitive Strain Y Sprains amp Strains PROCEDURE Lat Pull Down Machine Page 1 of 2 v Equipment Room Orientation and Teacher Instruction v Wear appropriate footwear Shoes must be fully enclosed no open toes E g sandals v Close fitting clothes must be worn Remove strings hanging from pullovers sweaters 1 Select appropriate resistance and adjust seat Make sure pin is securely in place and avoid pinch points on machine 2 Sit down on the bench and ensure that your feet are firmly planted on the ground Grasp the overhead bar with your palms facing down arms shoulder width apart and with a straight back Make sure resistance is adjusted to an appropriate amount and avoid pinch points 3 Pull down towards chest in a slow and controlled movement using appropriate positioning Keep head limbs Lat Pull Down Machine C PEMBINA TRAILS SCHOOL DIVISION SAFE WORK PROCEDURE Page 2 of 2 and fingers clear of moving parts 4 Lower the bar slowly in a controlled movement back to the start position Avoid jerky movements 5 Repeat the movement for the desired amount of reps 6 Once completed stand up and dismount the unit carefully 7 If at any time you feel faint dizzy or experience pain stop and consult your physical education teacher VARIATIONS Through slight variations on the grip you can crea2. te new exercises on the lat pull down machine gt hold your hands on the overhead grip at an increased this distance double in length gt hold your hands close together inside the shoulders gt change your hand position on the overhead bar from pronated to supinated or even parallel This will change the paths of your elbows as you do a repetition and thus exercise a different portion of your muscles WS amp H Act W210 Section 9 3 1 Regulations Part 16 Section 16 1 16 8 Part 2 Section 2 1 2 2 2 7 2 9 2 14 Manufacturers User manual
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