Forward Pull Down
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup and Position
Sit on a comfortable surface with your legs crossed, maintaining a tall, upright spine.
Engage your core to support your torso and prevent slouching.
Movement Instructions
Starting Position: Extend both arms out to the sides at shoulder height, or slightly forward, keeping them parallel to the floor with your palms facing forward.
The Pull: Simultaneously bend your elbows and pull them back toward your ribs, focusing on driving the shoulder blades toward each other and downward toward the spine.
Squeeze: At the peak of the movement, pause briefly and concentrate on feeling a deep contraction between your shoulder blades.
Return: Slowly extend your arms back to the starting position without letting your shoulders shrug toward your ears. Keep the movement controlled throughout.