Pull down at a high position and practice back artifacts. But I saw too many people doing it wrong in the gym.

First: the high position pull-down is to train the back muscles. Many friends think that this equipment is used to practice arms.

Second: when pulling down, the back should be forced first. Try to relax your arms as much as possible, and the specific feeling is that your back is clamped backwards.

Third: Try to put your elbows back as far as possible, so it's easier to find the feeling of back force.

Fourth: the shoulders sink and the back arches.

Fifth: Pull down to the top, you can shrink for two to three seconds. It is easier to find the feeling of back force.

Sixth: when going up, the elbow is slightly bent to keep the muscles in the back tense.