Cross-Pulley Pulldown
a.k.a. Cross-Pulley Pulldown
Differentiation: Mechanics
This variation of a Pulldown is unique. Here is how: you pull handle attachments from opposite sides of each arm. This movement is a crossover movement following a large range of motion. This movement increases the overall definition in your lats, | rhomboids, | and lower trapezius.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set each pulley at their highest setting.
3) Obtain two open end crossover handle attachments.
4) Clip an attachment onto the pulley hook on each side.
5) Stand parallel between two cable pulleys, and at an equal distance from each pulley.
6) Place your feet shoulder-width apart for stability.
7) Reach up to grasp each handle with the opposite hand - using an overhand grip.
8) Your hands should be crossed at the wrists.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pulling the handles down
3) ...until the handles are about level with your shoulders, palms facing inward.
4) Rotate your wrists as you pull the handles down.
5) This is the ending position.
6) Squeeze your lat muscles and hold for a count of one second.
7) Inhale while slowly allowing the handles to retract upward using a controlled movement
8) ...until your arms are fully extended.
9) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
It is important to keep your chest up and back flat.
Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.
Avoid using your biceps.
Imagine your hands as hooks as you pull the weight down.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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Appearing in the Video
Nobody appears in the video.
Tip
Imagine the hands as just a hook for your back to do the work.