Leg Extensions and Cable Pulldowns

The leg extension machine is a machine that you sit down in for exercising the quadriceps muscles. Leg extensions can be performed with either one or both legs (the one-legged exercise to help correct a strength imbalance between the two legs, for example). Use only light to moderate weight at the beginning for this exercise, because you could otherwise hurt your knee joints. I use leg extensions, mostly of the one-legged variety, as a complementary routine following more effective lower-body techniques, such as the leg press or back or power squat. Figure 8-13 shows a leg extension machine.

The cable pulldown is an excellent exercise for the upper back (traps) and arms (seemingly more of an exercise for the triceps, in terms of the arm). There are numerous variations of this exercise, both standing and sitting, as well as with wide or narrow grips. The one I have chosen to show in Figure 8-14 involves sitting down at a cable machine, using a narrow grip, and pulling down on a weighted stack.