Front Pulldown
To develop and strengthen the upper back
Mechanics
- Using an overhand grip (palms facing away from your body), grip the bar with hands shoulder width apart or wider.
- The body should incline back at a slight angle.
- Initiate the movement by retracting the shoulders back. Drive your shoulders and elbows back and down. Squeeze the shoulder blades together.
- Pull the bar until it touches the chest. Then return the bar back to the start position (Allow yourself to get a full stretch as the weight returns to the start position).
Reverse Grip Front Pulldown
To strengthen the Serratus Anterior
Mechanics
- Use an underhand grip (palms facing toward your body). Grip the bar with hands shoulder width apart or narrower.
- The body is a bit more upright.
- Initiate the pull by driving the elbow down and back.
- Pull the bar down until the bar and the hands are at the chest. Then return the back to the start position. Again, allow the arms to fully stretch as the weight returns to the start position.