Exercise and Fitness Forum

by Jeremy Gentles, CSCS - November 2007

Primary Muscles Involved
Latissimus Dorsi, Brachialis, Biceps Brachii, Teres Major

Beginner Level: Single Cable Pull-down

Preparation: Kneel on the floor or sit on a bench facing the cable machine and grasp the cable handle so your arm and shoulder are fully extended.

Movement: Pull the handle to the top of your chest, keeping your elbows close to your side as you pull downward. After touching or bringing the cable handle to your upper chest, extend your arm and shoulder to the start position. Repeat.

Comments: This exercise should be performed on the right and left sides equally. If you do not have access to a cable or pulley machine, you can perform this exercise at home using rubber resistance bands or tubing.

Intermediate Level: Lateral Pull-down

Preparation: Sit facing the lat pull-down machine (also called front pull-down), and grasp the cable bar with a wide grip?a little wider than shoulder-width apart. Be sure that you secure your thighs under the supports.

Movement: Pull the cable bar down to your upper chest. You may need to lean back slightly as you pull down so the bar does not hit your head or face. Once you have touched the cable bar to your upper chest, extend your arms and shoulders completely returning to the start position. Repeat.

Advanced Level: Pull-Up

Preparation: Using a platform if needed, step up to and grasp a sturdy pull-up bar with a wide grip, a little wider than shoulder-width apart. You may use an assisted pull-up machine or obtain partner assistance as depicted.

Movement: With your arms and shoulders extended, pull your body off the floor or platform (if used) until your neck reaches the height of the bar. Once your neck has reached this height, lower your body until your shoulders and arms are completely extended. Repeat.

Comments: If you cannot perform a pull-up by yourself, you do have a couple of options. The first option as depicted is to use partner assistance. By pulling your feet up behind your legs, your exercise partner can grasp your feet and assist you in reaching the proper height as you pull. Some fitness facilities also have assisted pull-up machines you can utilize as well.

Be sure to visit http://www.obesityhelp.com/forums/fitness for more great fitness information. It?s your journey? Train for it!