Pull-down
- Sit at the pulldown machine and secure your knees under the pads. Grab the bar with a wide, overhand grip (palms facing away).
- Keeping your chest up, pull the bar down until it reaches your upper chest.
- Slowly control the bar as it rises back to the starting position until your arms are fully extended.
Tips
- Before pulling, lean your torso back slightly and lift your chest so the bar can travel down toward your upper chest in a straight, controlled path.
- As you pull the bar down, lead with your elbows and drive them toward your sides rather than focusing on your hands.
- At the top of each rep, allow your arms to extend fully so the bar returns to the starting position before beginning the next pull.
Common mistakes
- Pulling the bar down behind the head instead of to the upper chest, which takes the torso out of the position described in the instructions.
- Letting the torso rock back and forth during the pull instead of maintaining the slight fixed lean established at setup.
- Allowing the wrists to bend back under the load rather than keeping them in line with the forearms throughout the movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
