Fitness Training Exercises

Strength Training - Upper Back
Front Pull Down (Pulley)

Equipment Required:

High Pulley System

Starting Position:

Select the appropriate resistance.
Stand facing the pulley with legs shoulder-width apart and knees slightly bent.
Grasp the handles with an overhand (palms down) grip; extend the arms and step back until pulley cables are taut. Hands should be approximately level to pulley or raised above head.

Actions To Execute Exercise:

Keeping the arms straight (but elbows not locked), pull the arms down until the hands are alongside the body.
Pause; slowly return hands to the overhead position, until you feel a stretch in the shoulder.
Repeat.

Breathing Technique

Exhale while pulling arms down; inhale while returning to the overhead position.

What The Exercise Does:

Strengthens the upper back, shoulders and chest (latissimus dorsi, teres major, lower pectoralis, deltoids, triceps).

Precautions / Contraindications

This exercise may be contraindicated for some individuals with back or shoulder problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep hands shoulder-width apart during downward pull. Pulling to the sides changes the joint action and works different muscles ( shoulders and arms rather than upper back and chest).
Use light weights to start. Heavy weights can force too severe a bend in the elbows and change the joint action.
Use slow and controlled movements.