The front pull is an exercise that strengthens and improves the definition mainly of the latissimus dorsi, trapezius and rhomboids, which are muscles located in the back. In addition, the front pull also works the abdominal and biceps muscles.
The front pull is done on a pulley, or pulley, or on an articulated machine, using a straight bar or triangle and can be included in back training. See other exercises to do when training your back.
As performing the front pull-down can be difficult for some people, it is recommended to do this exercise with the guidance and monitoring of a physical education professional, so that the movements are done correctly and to reduce the risk of injury.
What is it for
The main indications of the front pull are:
- Strengthen and define the teres major, rhomboids and trapezius, which are trapezius muscles;
- Define and strengthen the deltoids, which are muscles located in the shoulders;
- Work the biceps brachii muscles, which are on the front of the arms.
Furthermore, this exercise also helps to strengthen the abdominal muscles, as it is necessary to maintain contraction in this region throughout the execution of the front pull.
How to make
The step-by-step guide to doing the front pull correctly is:
- Adjust the height of the bench and place the desired weight on the device;
- Sit on the bench, facing the pulley, or pulley, fastening your knees to the knee pad and keeping your feet firmly on the floor;
- Hold the bar with your palms facing down and slightly wider than your shoulders;
- Stretch your arms as much as you can, without having to stretch your shoulders or get up from the bench;
- Keep your abdomen contracted, your spine straight, your shoulders down and back, and your gaze straight ahead throughout the exercise;
- Exhale and slowly pull the bar towards your chest, at a height below the scapula, with your elbows facing down and using the strength of your lats.
- Inhale and, in a controlled manner, return the bar to the starting position, without fully stretching your elbows or extending your shoulders at the end.
You can do 2 to 5 series, with 8 to 15 repetitions each, with breaks of 45 to 60 seconds between each series, or according to the guidance of the physical education professional.
Front Pull Variations
In addition to the traditional front pull, there are other variations of this exercise, which are recommended depending on the muscles you want to work more.
1. Open Front Pull
The open front pull, or pronated, is an exercise done on a pulley and using a straight bar. This type of front pull works the latissimus dorsi, trapezius and rhomboids, which are muscles located in the back. Additionally, the open front pull also works the biceps brachii muscle.
The open front pull should be done with a pronated and open grip, where the palms of the hands should be facing down and a little wider than the shoulders.
2. Supinated Front Pull
The supinated front lat pulldown, also known as the closed or inverted lat pulldown, mainly works the latissimus dorsi and biceps muscles.
The pull-down with a supinated grip is done with a reverse grip, holding a straight bar with the palms facing the body and shoulder-width apart.
3. Neutral Front Pull
The neutral front pull is an exercise that mainly works the latissimus dorsi and trapezius muscles.
The front pull with a neutral grip is done using an accessory called a triangle, where you must hold the handles and the palms of your hands must face each other.
4. Articulated Front Pull
The articulated front pull is an exercise similar to the front pull and, therefore, also works the muscles of the latissimus dorsi, trapezius and rhomboids.
However, this exercise is done on a device that also allows you to perform the exercise unilaterally, which can help improve the execution of the movements and the results.
