Duration required
Focus Area required
 s rest

Front Pulldown (Isolated)

Key Points:

  • Grab the handles with an underhand grip and lower yourself into the padding.

  • Pull the handles towards your middle chest region until your hands are about shoulder height.

  • Slowly retract back until the arms are almost fully extended, then repeat.

Common Mistakes:

  • Having the padding too loose on the quads, causing rocking.
  • Rushing repetitions.
  • Leaning back excessively for too much momentum.

Where you should 'feel it':

Primary Muscles:
Traps, Lats
Secondary Muscles:
Muscle diagram with the following muscles highlighted Traps, Lats, Biceps

Similar Exercises

Start by adjusting the pad so that when you are seated with your feet flat on the ground, it is pushing firmly on the top of your quads, approximately in the middle. Grab the handles with an underhand grip and space your hands at just wider than shoulder width apart.

Keeping your shoulders down, pull the handles towards your middle chest region by bringing your elbows towards the back of your hips. Once the handles have been lowered to shoulder height, slowly return to the starting position where your arms are almost fully extended. Ensure that you keep your wrists aligned with your forearms at all times. Repeat for the desired amount of repetitions then gently rest the weights.

The pull and retreat motion should be conducted in a controlled manner, a small amount of momentum is okay but don't rely on it.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.