Elite Physique The New Science of Building a Better Body

Overhand-Grip Pull-Down
The overhand-grip pull-down is a good vertical pulling option for people who have access
to a high pulley. It is also ideal for lifters who don’t have the strength to perform a
pull-up, even with assistance from leg drive.
HOW TO DO IT
1. Grab the bar with a slightly wider than shoulder-width grip, then sit on the seat
with the pads resting against the top of your thighs. Extend your arms without
shrugging your shoulders, and lean your torso back slightly (see figure a).
2. Pull the bar down until the tops of your knuckles are below your chin; squeeze
your shoulder blades together (see figure b).
3. Slowly extend your arms back to the starting position and repeat.
VERTICAL PULL
a
b
ADVANTAGE
The pull-down is a good vertical pulling option for people who don’t have the strength
to perform a pull-up.
COACHING CUES
• Avoid pulling the bar to your chest to reduce strain on the anterior shoulders.
• Never pull the bar behind your head since it places unnecessary stress on the
shoulders.
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