Active living : Bodydoctor Fitness


HOME	WHO WE ARE & WHAT WE DO	PRODUCTS & PERSONAL TRAINING	NUTRITION & HEALTH	KIDS FITNESS	PRESS & TESTIMONIALS	BODYDOCTOR ARCHIVE

	Exercise: Shoulders - Front Pull Down (Pulley)

			High pulley system

			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.

			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.

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

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


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

			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.