Machine Pulldown:

  • Adjust your seat position so that, when your arms are fully extended, the weight stack is not touching.  But it should be as close to touching without touching.
  • Use a close grip (maximum of shoulder-width) to achieve a maximal range of motion throughout this movement.  A wide grip reduces the range of motion.
  • In the lowered position, you should use an underhand or palms-facing grip to reduce the chance of shoulder impingement.  Do not use an overhand grip.
  • As you pull the handles and move into the lifted position (the weight is lifted), if possible, rotate your hands into an underhand grip.  This places your biceps muscles in their strongest and most favorable position.  It’s better for your back.
  • Never attempt to pull the handles or a bar behind your neck, as this creates an incredible strain on your shoulder joints and rotator cuff muscles.
  • Do not pull the handles down any further than your armpits, as this now begins to become a press-down, which shifts the emphasis to the triceps muscles.
  • Focus on pinching your shoulder blades together and then pulling back with your elbows. Your hands are just “hooks,” following the motion of your elbows.
  • Extra Eccentrics: Use both hands on one handle to lift the weight. Then, remove one hand and super slowly lower the weight with the other hand.

Modified Chin-Up:

  • Perform this exercise using a bar, tree limb, or other fixed object that can support your body weight.  The height of the bar depends of your own strength.
  • Begin in the lowered position, grasping the bar with a firm, underhand grip (palms-up and shoulder-width apart).  Keep your arms extended and use them to support your body weight. Keep your feet planted firmly on the ground with your knees slightly bent (as pictured in the lowered position).  Hang on tight.
  • Move from the lowered to the lifted position by slowly pulling your elbows behind your body until your thumbs are aligned with your armpits.
  • Exhale as you lift and breathe normally as you super slowly lower your body.
  • Extra Eccentrics: You can slide your feet forward to provide more resistance when lowering.  You can also use both arms to lift and only one arm to lower.