Front Pulldown (SPLPD)
- Muscles Used:
- Latissimus Dorsi, Trapezius, Teres Major & Biceps
- Setup:
- Load the unit with desired amount of weight to ensure appropriate resistance and
secure plates with retaining pin. Seat should be adjusted to allow wrist to follow
elbows. With feet placed on the floor, adjust knee pad to allow comfortable positioning.
Stand and grip the bar in the desired position, then pull down and sit with thighs
under
the pads. Position upper body by leaning slightly forward from the hips and pulling
directly over the shoulders. Movement should finish with handles at or slightly below
mid chest.
Tip: The ideal grip position is hands as far out as possible on the handle, but allow the elbows to contact the sides of the body in the down position during the exercise. This ensures a full range of motion.
- Movement:
- With a controlled motion, draw down the handles directly over the shoulders until
hands reach shoulder height. Extend the handles up until arms are fully extended.
Return
the handles to the start position and repeat the motion while maintaining proper body
positioning.
Tip: While performing the exercise, keep the back straight and think about lowering your elbows towards your lower back. This will reinforce the correct exercise position and increase the mental concentration on the Latissimus Dorsi.