Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Front Reverse Pulldown (Wide, Regular, and Narrow Grip) on Bowflex or Similar Weight-Lifting Machine


1 – Sit on the bench facing the machine.

2 – Take a wide grip with your palms facing away from the machine.

3 – For a wide grip, grasp the bar about 4 to 6 inches outside shoulder width.

4 – For a regular grip, grasp the bar about shoulder width.

5 – For a narrow grip, grasp the bar about 4 to 6 inches inside shoulder width.

6 – Start with your torso vertical and your arms overhead.

7 – Pull the bar down to your mid to upper-chest level, concentrating on pulling with your back muscles rather than pulling with the biceps.

8 – When you get to the bottom of the movement, squeeze your shoulder blades behind your back for a second then slowly let the bar go back up to repeat.

Advertisements

3 Comments»

  1/6/10 Workout – Back « Impersonal Trainers wrote @

[…] Over Dumbbell Rows – 12×2 4 – Wide Grip Pulldown on Bowflex  – 12×2 5 – Reverse Grip Pulldown on Bowflex – 12×2 6 – Standing Stiff Arm Pressdown on Bowflex – 12×2 7 – […]

  1/21/10 Workout – Shoulders/Back « Impersonal Trainers wrote @

[…] B: 1. Front Reverse Pull on Bow (W, R, N) – 2×12 2. Reverse Fly Cable Cross on Bowflex – 2×12 3. Front Pulldown on […]

  2/6/10 Workout – Cross Training « Impersonal Trainers wrote @

[…] B: 1. Incline Dumbbell Press on Bench – 2×12 2. Leg Curls – 2×12 3. Front Reverse Pull on Bow (W, R, N) – 2×12 4. Incline Dumbbell Flies on Bowflex – 2×12 5. Lying Lat Flies on Bowflex – […]


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: