By The One on One Team
Last Updated: 9/17/2025
Pulldowns: Why We Do Them and How to Do Them Right
Pulldowns are a key part of many One on One programs. They strengthen the upper body, improve posture, and protect the spine. When performed correctly, they train your body to maintain a tall, neutral position. This carries over into daily life and nearly every other exercise you perform.
Why We Do Pulldowns
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Posture correction: Pulldowns teach the body to bring the shoulder blades down and together, counteracting the rounded shoulders and forward head posture that often come from too much sitting.
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Spinal stability: The back muscles involved in pulldowns are powerful stabilizers of the lumbar spine. Training them in a neutral position enhances multi-directional stability and reduces the risk of chronic back pain.
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Carryover to other exercises: Improved spinal stability from pulldowns translates into stronger, safer squats, deadlifts, and bench presses.
Perfect Form Refresher
Over time, form can drift. Here is how to bring it back to perfect:
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Sit tall with a slight backward lean and a neutral spine.
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Keep your neck long and posture tall.
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Begin the movement by pulling your shoulder blades down and together before engaging the arms.
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Pull the weight down to the space between your chin and chest.
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At the top of each rep, allow your arms to fully extend and let a gentle stretch happen through your lats before re-engaging for the next pull.
What to Avoid
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Not finishing the rep: Complete the full range of motion on every repetition to gain the most benefit.
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Losing control on the way up: Guide the weight smoothly back to the top. Strength is developed not only on the pull but also during the controlled return.
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Skipping the stretch at the top: Allow your arms to fully extend and feel a brief stretch through your lats before starting the next rep.
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Rolling the shoulders forward: Keep your chest lifted and your shoulder blades back to maintain proper posture.
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Excessive low back arching: Hold a neutral spine and avoid leaning so far back that your low back takes the strain.
The Takeaway
Every rep of a pulldown is a chance to reinforce posture, protect your spine, and build strength. Focus on doing each rep with precision and enjoy the many benefits this exercise can offer!
