Exercise Database

Course: PHRE 3040 – Resistance Training	Movement Pattern: Pull \| vertical	Target: Latissimus Dorsi	Synergist(s): Brachialis, Deltoid (Posterior), Rhomboids
Exercise ID: 2304
Regressions:		Progressions:	Chin Ups \| Pull Ups

Equipment:	Machine

Description:	Sit down on a pull-down machine making sure to adjust the knee pad of the machine to fit your height. For a wide grip pulldown, grab the bar wider than shoulder-width with a pronated grip (palms facing forward). As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 20-30 degrees while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
Common Error(s):	Using Excessive Momentum \| Forward Head Posture
Spotting:

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