Pulley pushdown exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley pushdown )

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Name of exercise  Resist shld row pushdowns w/pulley
Other names of exercise Pulley pushdown
Description of exercise Pulley pushdown is a popular strength training exercise that primarily targets the triceps muscles in the arms. It involves using a cable machine with a pulley system and a straight bar attachment. The exercise is performed by standing facing the machine, grasping the bar with an overhand grip, and pushing it down towards the thighs while keeping the elbows close to the body. This movement contracts and strengthens the triceps muscles, which are responsible for extending the elbow joint. The pulley pushdown is a versatile exercise that can be modified by changing the grip or using different attachments, making it suitable for all fitness levels. It is an effective exercise for building arm strength and improving muscle definition.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand in front of pulley.
  • Grasp handle with both hands.
  • Begin with handle up to chin, elbows out to sides.
  • Push down, straightening arms.
  • Raise and repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Depression, Retraction, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthen tricep muscles
  • Improve upper body strength
  • Increase muscle definition
  • Enhance shoulder stability
  • Improve posture
  • Reduce risk of injury
  • Can be done with minimal equipment
  • Target specific tricep heads
  • Can be easily modified for different fitness levels
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Pulley pushdown exercise should be avoided if you have any pre-existing shoulder or elbow injuries, as it puts a lot of strain on these joints. It should also be avoided if you have any chronic back pain, as the exercise requires you to lean forward and can put pressure on the lower back. Additionally, if you have any heart conditions or high blood pressure, it is best to avoid this exercise as it can increase your heart rate and blood pressure. It is important to always consult with a doctor or certified trainer before starting any new exercise routine, and to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep your elbows close to your sides
  • Use a full range of motion
  • Avoid locking your elbows
  • Engage your core muscles
  • Keep your shoulders down and relaxed
  • Don’t use momentum to lift the weight
  • Use a slow and controlled movement
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist tendonitis
  • Bursitis
  • Tendinosis
  • Elbow tendonitis
  • Shoulder instability

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    Frequently asked questions

     

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