4 Dumbest AB Pulldown Mistakes Sabotaging Your ABS! STOP DOING THESE!

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Today we are going to be going over the 4 dumbest mistakes on my ABsolute favorite abdominal exercise for building thick and blocky abs, and that is the AB PULLDOWN!

Mistake #1: Not Properly Adjusting The Height Of The Pulley
This first mistake occurs before you even start the movement. This can be a problem in two different ways. Number one, if you have the pulley too high, depending on the cable machine that you’re working on, it’s very possible for the weight stack to smash into the top of the machine halfway through the movement. It happened to me, I’m sure it’s happened to some of you, it makes a really loud noise, you look kind of ridiculous and you can’t get a full crunch.

The opposite holds true as well. If you go too low, even a little bit too low, it really starts to change the motion of the movement and how the weight is pulling on your torso. Remember, the entire point of this exercise is you want to overload your abs as much as possible. So, if you have the pulley even a little bit too low, in order to get a proper crunch in, you have to start moving farther and farther away from the pulley itself, which is going to change how you hold the bar, and how you do the crunch. You’ll still get a crunch in your abs, you’ll still be able to come all the way down, but you’ll quickly notice that you won’t be able to lift as much weight, and that defeats the purpose of the exercise.

The proper placement for the pulley is to actually bring it to about the same height as your head, or slightly above the height of your head. You want to be able to get almost directly underneath the pulley because that’s going to place you in the strongest position to lift the most amount of weight. To get into position, go onto your knees and hold the attachment behind your head. Once in place, with the pulley at the correct height, you’re able to come all the way down, then all the way back up to get a full contraction and really overload those abs.

Mistake #2: Holding The Bar Incorrectly
When you perform this movement, the way you want to hold the bar is directly behind your head, and having it rest across your neck. I see a lot of people in my gym when they do this movement is when they get into position, they hold their arms out in front of them instead of behind their head. As soon as you start to hold the bar out in front of you, you’ll instantly start to feel your biceps, shoulders and lats getting engaged. Also, because of the angle, you’re going to have to grip the bar much harder, causing forearm fatigue.

So you’re basically getting upper body fatigue before you even get in place to do your first repetition. The second issue with your arms out in front of you is that you’re not going to be able to get a full crunch at the bottom of the movement. What’s going to happen is that as you come down, your elbows are going to hit the ground before you’re able to come all the way in. You might think that’s full range of motion (ROM), but you actually need to come all the way in so that your elbows touch your knees. Having your arms out will cause unnecessary upper body fatigue and force your elbows to stop you from achieving full ROM.

The proper way to perform the exercise to avoid that fatigue and to get full ROM is to grab the bar with the same grip, but hold it behind your head and directly against your neck. Once in place, a trick I like to do is to then bring my elbows directly under my head, so it looks like you’re almost choking yourself…but you’re not actually choking yourself.

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