Strength And Conditioning
Two Arm Pulldown
EXERCISE CATEGORY: Upper Body/Single-Joint
MUSCLES UTILIZED: Teres Major, Latissimus Dorsi, Triceps Brachii
DOWNWARD MOVEMENT – Select the appropriate training weight. Face the machine and grasp a long bar with a closed, pronated grip. The grip width should be shoulder width. Keeping the arms straight pull the bar down to shoulder level. Inhale to initiate the downward movement. Keeping the torso still and the abdominals drawn in, pull the bar down keeping the arms straight or slightly bent at the elbow. Continue pulling the bar down and to the body until it reaches the upper thighs. Exhale at the completion of the movement.
UPWARD MOVEMENT – Keeping the torso still and the abdominals drawn in, return the bar back under control to the starting position. Avoid allowing the arms to return upward rapidly during the upward movement. Inhale as the bar rises to the start of the movement. The completion of the upward movement is reached when the bar is back at shoulder level with the arms straight or slightly bent at the elbow.