Hanging Pull Downs
Advanced (7/10)equipment.cadillac/trapeze_table
Position: StandingEnergy: 6/10~60s
Cueing
Hang from top frame; engage lats to lift chest toward the frame; maintain controlled movement.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus Dorsi
Secondary Muscles
TrapeziusRhomboidsRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Keep feet on mat; use shorter hang duration; small range pull.
Progressions
Increase reps; slower tempo; hold at peak concentration.
Common Errors
Neck strain; swinging; losing shoulder organization.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
