STRENGTH TRAINING

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Tube Pull-Downs

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Get a quality warm up and workout for your lats, traps, and rhomboids with the resistance of tube pull-downs.

Muscles Worked
Back (lats, traps, rhomboids)

Starting Position
Take one handle of a resistance tube in each hand, with the center point of the tube attached to a fixed point level with your breastbone. Be careful to attach the tube to something that will not move when you pull on it. Stand facing the point of attachment and extend your arms directly forward, with your palms down. Step back until there is significant tension through the tube (see Photo 1).

Exercise

  1. From the starting position, keep your arms extended as you pull them straight down and back behind you (see Photo 2 and 3).
  2. Your arms will pass wide of your torso, until they are behind your hips, with your palms facing back. Make sure you keep your grip on the tube handle light throughout this movement. Keep your wrists straight—don’t let them flex (see Photo 4).
  3. Raise your arms back to the starting position, keeping your arms fully extended throughout. Move immediately into the next pull-down, keeping a steady, fluid, and constant rhythm (see Photo 5)
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.