Pulley side arm pulldown exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley side arm pulldown )

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Name of exercise  Resist shld add w/pulley
Other names of exercise Pulley side arm pulldown
Description of exercise Pulley side arm pulldown is a strength training exercise that targets the muscles in the back, specifically the latissimus dorsi and the biceps. It involves using a cable machine with a pulley system to pull a weight down towards the side of the body. To perform this exercise, one must stand facing the cable machine and grasp the handle with an underhand grip. The arm is then pulled down and out to the side, engaging the back muscles and the biceps. This exercise helps to improve overall upper body strength and can also be modified to target different muscle groups by changing the grip or the angle of the pull.
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
  • Attach pulley to secure object at waist level.
  • Grasp handle in hand.
  • Pull arm inward, keeping elbow straight.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Adduction
    Type of Action Extension, Adduction, Depression, Retraction

    Benefits of exercise

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

  • Increased upper body strength
  • Improved posture
  • Targets multiple muscle groups
  • Can be adjusted for different fitness levels
  • Can be done with minimal equipment
  • Helps with back pain
  • Can be used for rehabilitation
  • Builds core stability
  • Increases range of motion
  • Enhances grip strength

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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 side arm pulldown exercise is a great way to strengthen and tone the muscles in your back and arms. However, there are certain situations where it may be best to avoid this exercise.If you have a shoulder injury or pain: This exercise puts a lot of strain on the shoulder joint, so if you have any existing shoulder issues, it is best to avoid this exercise or modify it to suit your needs.
  • If you have lower back pain: The pulley side arm pulldown exercise can also put strain on the lower back. If you have any lower back pain or injuries, it is best to avoid this exercise and choose a different exercise that targets the same muscle groups.
  • If you have limited range of motion in your shoulders: This exercise requires a certain amount of shoulder flexibility and range of motion. If you have limited mobility in your shoulders, it is best to avoid this exercise and choose a different exercise that targets the same muscles.
  • If you are a beginner: This exercise can be quite challenging, especially for beginners. It is important to have proper form and technique to avoid injury. If you are new to exercise, it may be best to start with simpler exercises and gradually work your way up to the pulley side arm pulldown.
  • If you are pregnant: During pregnancy, it is important to avoid exercises that put strain on the abdominal muscles and lower back. The pulley side arm pulldown could potentially cause harm to the baby or put too much strain on the mother’s body.In general, it is always best to consult with a doctor or certified trainer before starting any new exercise routine, especially if you have any pre-existing injuries or conditions. They can help determine if the pulley side arm pulldown is safe for you and provide modifications if needed.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique throughout the movement
  • Start with a lighter weight and gradually increase as needed
  • Keep your back straight and shoulders relaxed
  • Avoid jerky or sudden movements
  • Do not lock your elbows at the bottom of the movement
  • Keep your feet firmly planted on the ground
  • Breathe consistently and do not hold your breath
  • Avoid swinging your body to gain momentum
  • Use a spotter if needed for heavier weights.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Bicep tendinitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfers elbow
  • Shoulder instability

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    Frequently asked questions

     

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