Things You'll Need:
- Pulldown bar
- A friend to help, if necessary.
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Step 1
Proper posture is critical!The form and posture of a pulldown is very important, and is often overlooked. Without proper posture, injuries become more likely while results become less apparent. Do not cheat on the posture, as it is essentially wasting time while putting your back in danger.
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Step 2
Determine your starting weight, and work your way up. For a beginner male, begin with 75lbs or so in order to avoid injury. For females, begin with 60lbs or lighter. Slowly add weight or remove weight if necessary. After months of practice, you should be able to pull down 65% - 100% of your weight.
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Step 3
Begin with your feet flat on the floor, and the legs at 80 - 90 degree angle. Do not lift your feet off the floor while completing the exercise.
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Step 4
With your arms should-length apart, firmly grasp the pulldown bar in an overhand grip. This means that your knuckles will be facing you, and your fingers will be facing away. Grip firmly and tightly, as it helps with the exercise. For this step, you may need a friend to help you grab ahold of the bar.
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Step 5
Puff out the chest, pull down to the top of the chest.Pull down in a controlled manner, without using your body weight to pull the bar down. Arch your lower back and puff out your chest. Bring the bar down onto the top of your chest, not your stomach. Your feet should still be flat on the floor. Do NOT lean back and use your lower back muscles.
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Step 6
In a controlled manner, return the bar upwards until your arms are straight. Do it slowly, and do not let go of the bar until it is fully upright. This exercise can be done for many repetitions, until a muscle is tired out. Each exercise plan calls for different weights and reps. Find one that works for you.
