• Video Library
  • Facebook
  • Instagram

Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

  • Contact Me

Menu

  • Home
  • Programs and Services
  • About
  • Reviews
  • Blog
  • Enter your email address to follow this blog and receive notifications of new posts by email.

    Join 1,552 other followers

  • Search

  • Blog Categories

  • Whats New?

    • How to Progressively Warm-Up the Calf & Ankle: A Basic Pre-Run Loading Protocol
    • 4 Exercise Variations to Strengthen Your Hip Flexors
    • The Secret Behind Injury Prevention: Can You Run Your Next Race Pain-Free?
    • ‘In the Spotlight’ with Claudette Watson
    • 4 Things Every Runner Should Do in the Offseason
  • Like me on Facebook

    Like me on Facebook

Browsing Tags cables

Exercise of the Week: X-Pulldown

August 8, 2013 · by Garrett McLaughlin

The x-pulldown is a great vertical pulling movement which works the muscles of the back including the lats, teres major, rhomboids, and lower trapezius.  back_muscle-300x250This is a great variation of the lat pulldown and will build you up towards pull-ups.  Set-up by kneeling on the ground and fully extending the hips.  Maintain this position as you execute the upper body movement with a cable column.  Grab the opposite handle so your arms create an X.  Before moving the cables at all, squeeze the shoulder blades back and down and try maintaining this posture throughout the exercise.  In the up position the palms should be facing forward, and as you pull the handles down and across, end with the palms facing the shoulders.  This adds a small rotational component at the forearms and shoulders.  The back needs to be stressed in not only a horizontal pulling action such as rows, but vertical pulling as well.  That’s where the x-pulldown comes in!

(The following video is in the 1/2 kneeling position, not tall kneeling like explained above)

  • Hours & Info

    Operating Inside of Motiv8 Fitness
    6319 Haggerty Road
    West Bloomfield, MI 48322
    (734) 604-4197
    By Appointment Only
  • Follow me on Facebook

    Follow me on Facebook
  • Powered by WordPress.com.
  • Connect with us:
  • Twitter
  • Facebook
  • YouTube
  • RSS
Cancel