Programmes > Back
Pullups (Cable Pull Downs)
Cable pulley weight training machines are commonly used in place of pullups because of the ability to change the resistance on the weight lifting machines. However, in my opinion, nothing beats the muscular contractions (and burn) your back achieves from doing a good old-fashioned pullup/chin up.
The Weight Lifting Exercise: A variety of grips can be used on these weight lifting exercises, including wide, parallel, narrow, and reverse grips. When doing any back pulley or pullup exercises, always keep the head vertical and your shoulders tight. Once you've gripped the bar, pull yourself upward, until your head approaches the bar and you feel a full contraction in your arms and back.
Try to squeeze your back—envision you're pulling your elbows toward each other behind your back. If you're using a cable pull down, control the weight during the negative motion, as the weight/bar returns back to the starting position. Use good form, controlling the weight on both the eccentric and concentric motions of the movement, and this will be a productive weight training exercise for your back.
Caution: Relaxing at the bottom, especially during wide pulls, can cause serious damage to the shoulders.