Cable Standing Pulldown

Cable Standing Pulldown Instructions

Positioning:

1. Setup: Stand in front of the cable machine, or kneel if preferred. Adjust the pulley to a high position.
2. Grip: Grab the cable attachment with both hands, ensuring your palms face down (if using a straight bar) or facing each other (if using a rope).
3. Stance: Position your feet shoulder-width apart for stability. Slightly bend your knees and engage your core.

Movement:

1. Starting Position: Pull the cable attachment slightly forward so that your arms are extended but not locked. Your elbows should be slightly bent.
2. Pulling Down: Inhale, then exhale as you pull the attachment down towards your chest. Focus on lowering your elbows rather than pulling with your hands.
3. End Position: Bring the attachment down to around your chest level, keeping your elbows close to your body. Hold this position for a brief moment, feeling the contraction in your upper back and biceps.
4. Return: Slowly release the cable back to the starting position, maintaining control and resistance by not letting the weights drop quickly. Inhale as you return the attachment to the starting position.

Tips:

- Keep your back straight and avoid leaning back during the pull.
- Ensure that your movements are smooth and controlled to prevent injury.
- Adjust the weight on the cable machine to suit your fitness level; start lighter to master the form before increasing the weight.