Week 144: How to Perform Single Arm Pull Downs in Half Kneeling
- Keep It Moving PT & Wellness
- 14 hours ago
- 2 min read
The sun is out, and we all want to feeling our best (and maybe looking our best too!) so this month's theme is Summer 6-Pack. We'll be providing drills to help you build functional strength while also working on those vanity muscles a bit too ;-) Also keep your eyes peeled for our Summer 6-Pack Deal to be announced soon!
Exercise: How to Perform Single Arm Pull Downs in Half Kneeling
Purpose: To build strength in the pulling muscles of the shoulders from high to low in the sagittal and transverse planes, particularly the lats, rhomboids and mid traps.
Who It's For: Mountain bikers, NEMBA members (IYKYK), road bikers, gravel bikers, cycle cross athletes, triathletes, unicyclers, tandem bike enthusiasts
Why We Love It: Because we need strong arms on a bike too.
Procedure:
Set up in a half-kneeling position with the knee opposite the working arm down and the other foot flat in front.
Hold the cable or band overhead with the working arm fully extended.
Brace your core and keep your ribs down and torso tall.
Pull your elbow down toward your side, driving it toward your back pocket.
Pause briefly at the bottom while squeezing your lat.
Slowly return your arm to the starting position under control.
Repeat for 8-12 reps, then switch sides.
Too hard? Let's lower the shoulder angle with a Row in Half Kneeling to make it a little easier.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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