Among the complementary exercises for training the backbone, the Pull Down is a valuable ally as well as a useful and physiological exercise provided that it is performed correctly by following a series of basic precautions and preventing common mistakes. Let’s see together step by step how to correctly perform this exercise and what to avoid to favor optimal activation of the dorsal muscle.
Pull Down: a scientific execution
Pull Down is an exercise that allows you to perform a full motion excursion, it is mono-articular and can be inserted in the card as a complementary one. It is a valid substitute for the handlebar pullover and, unlike the latter, ensures excellent stimulation of the backbone in a context of absolute articular safety. It can be done with the bar, with the rope or, if there is the possibility even better with separate high wires.
Regardless of the tool used, the correct execution involves an initial positioning with the torso slightly inclined forward , the shoulder blades adduced and depressed , the knees slightly bent and the pelvis in an anteversion to preserve the physiological lumbar lordosis. People with altered body contours or retractions of the ischiocrurali could find it difficult to assume such a standing postural structure: in these cases it is advisable to choose a kneeling performance, although aware that there will be a considerable loss of stability.
Pull Down: bar and rope
Running with a pull down to the bar is a shoulder extension to full ROM. Once the correct initial setting has been reached, push the humerus backwards, keeping the elbows slightly flexed to avoid hyperextension and an anomalous overload of the ligamentous apparatus. In order to complete the ROM, it is advisable to flex the elbows only in the final part of the concentric.
The execution of the pull down with the rope is a shoulder extension to full ROM. Once the correct initial setting has been reached, push the humerus backwards, keeping the elbows slightly flexed to avoid hyperextension and an anomalous overload of the ligamentous apparatus. Unlike the bar, the string allows to reach the full ROM keeping the elbows slightly bent from the beginning to the end of the repetition (the two ends of the rope are brought to the side of the bust).
Pull Down: common errors
A common mistake in the pull down with arms outstretched is that of “hunching” and losing the scapular arrangement when the weight is excessive or fatigue arises. This error will prevent an effective stimulation of the backbone throughout the ROM of the year.
Often people during Lat Pull Down report “treating the triceps”. This is partly normal, because especially in the last degrees of extension the long head is activated in an important way. In part, however, is due to a wrong execution: as for all the other exercises mentioned, even in this case, learn to focus on the elbows, push them back imagining you have a resistance placed behind them. Do not pull your wrists, push your elbows back and you will feel a lot more work on the muscular abdomen of the backbone and much less on the triceps (if you want to make this muscle district work, read our triceps exercises guide )
Pull Down to high cables: an interesting variation
If you have the possibility to use high freed cables, there are two possibilities of execution. The first one is exactly the same as the one with the rope, with the difference that you can perform a departure in extrarotation and a closure in intrarotation of the humer respecting more the anatomical functions of the backbone. The second one instead puts into practice all three muscular functions of the great dorsal (adduction, extension and intrarotation).
In this case, start with the shoulder externally pulled out and, citing and extending the humerus, bring the arms up behind the back ending the concentric phase with the back of the hand facing the buttocks. From an anatomical point of view this is the most complete exercise for the backbone, but also the one that will allow you to lower the length of the long lever and the excessive muscular shortening reached (see tension / length diagram). It can however be considered a very good complement to be inserted at the end of the split .
See Another Article: High chest exercises: what to do.
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