Front Pulldown

Setup

1. 01Set the thigh pads so the legs are locked snugly under them.
2. 02Grip the overhead handles at the machine's set width.
3. 03Sit tall with the chest lifted and arms fully extended overhead.
4. 04Pull the shoulder blades down before starting the first rep.

Execution

1. 01Drive the elbows down and slightly back toward the ribs.
2. 02Pull the handles to upper chest level in front of the face.
3. 03Squeeze the lats at the bottom for a full second.
4. 04Return the handles under control to a full overhead stretch.

Checkpoints

• -The chest stays up as the handles come down.
• -Elbows lead the movement, not the hands.
• -Full stretch is reached at the top without the shoulders slamming into the ears.
• -Thigh pads keep the hips anchored the whole set.

Common mistakes

• -Leaning far back and turning the pulldown into a row.
• -Cutting the top stretch short to keep tension off the hard range.
• -Pulling with the arms and letting the biceps dominate.
• -Slamming the weight stack or plates at the turnaround.