Forward Pull Down
The Forward Pull Down mainly works the traps and back, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Forward Pull Down Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers); Lower Traps (trapezius, lower fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid)
How to do the Forward Pull Down
Setup and Position
Sit on a comfortable surface with your legs crossed, maintaining a tall, upright spine.
Engage your core to support your torso and prevent slouching.
Movement Instructions
Starting Position: Extend both arms out to the sides at shoulder height, or slightly forward, keeping them parallel to the floor with your palms facing forward.
The Pull: Simultaneously bend your elbows and pull them back toward your ribs, focusing on driving the shoulder blades toward each other and downward toward the spine.
Squeeze: At the peak of the movement, pause briefly and concentrate on feeling a deep contraction between your shoulder blades.
Return: Slowly extend your arms back to the starting position without letting your shoulders shrug toward your ears. Keep the movement controlled throughout.
Forward Pull Down FAQs
What muscles does the Forward Pull Down work?
The Forward Pull Down mainly works the traps and back, with help from the shoulders. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Forward Pull Down?
None. The Forward Pull Down is a bodyweight exercise, so you can do it anywhere.
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