{"id":13025,"date":"2025-08-06T07:30:00","date_gmt":"2025-08-06T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?p=13025"},"modified":"2025-09-18T15:15:18","modified_gmt":"2025-09-18T18:15:18","slug":"pull-down-aprenda-a-deixar-suas-costas-mais-definidas","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/pull-down-aprenda-a-deixar-suas-costas-mais-definidas\/","title":{"rendered":"Pull down: aprenda a deixar suas costas mais definidas\u00a0"},"content":{"rendered":"<p><iframe data-src='https:\/\/player.blogplay.com.br\/player\/3182?v=250918' style='height: 180px; min-width: 100%; border:none;' src='data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==' class='lazyload' data-load-mode='1'><\/iframe><\/p>\n\n\n\n<p>Costas mais largas e definidas \u00e9 o sonho de muitos praticantes de muscula\u00e7\u00e3o. Entre tantas op\u00e7\u00f5es de exerc\u00edcios voltados para a regi\u00e3o dorsal, o <strong><em>pull down<\/em><\/strong> \u00e9 uma op\u00e7\u00e3o recomendada para quem deseja fortalecer e desenvolver essa parte do corpo com efici\u00eancia.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Em conversa com o profissional de educa\u00e7\u00e3o f\u00edsica Thiago Isbelo, graduado pela Universidade Metodista de S\u00e3o Paulo, ele respondeu \u00e0s seguintes d\u00favidas sobre o exerc\u00edcio:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"#O-que-e-pull-down\">O que \u00e9 <em>pull down<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-sao-os-beneficios-do-pull-down\">Quais s\u00e3o os benef\u00edcios do <em>pull down<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-musculos-sao-trabalhados-no-pull-down\">Quais m\u00fasculos s\u00e3o trabalhados no <em>pull down<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Existem-variacoes-do-pull-down\">Existem varia\u00e7\u00f5es do <em>pull down<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Qual-a-diferenca-entre-pullover-e-pull-down\">Qual a diferen\u00e7a entre <em>pullover <\/em>e <em>pull down<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Como-fazer-corretamente-o-pull-down-maquina\">Como fazer corretamente o <em>pull down <\/em>m\u00e1quina?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p>Quer ter bons resultados no treino de costas? Fique com a gente at\u00e9 o final!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"O-que-e-pull-down\">O que \u00e9 <em>pull down<\/em>?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down.jpg\" alt=\"mulher fazendo pull down na academia\" class=\"wp-image-13026 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Defina suas costas com esse exerc\u00edcio<\/figcaption><\/figure><\/div>\n\n\n<p>Na muscula\u00e7\u00e3o, o <em>pull down<\/em> (puxar para baixo, em portugu\u00eas), tamb\u00e9m conhecido como puxada alta ou puxada na polia, \u00e9 um exerc\u00edcio indicado para as pessoas que desejam trabalhar e desenvolver a regi\u00e3o das costas. Al\u00e9m da polia, o movimento tamb\u00e9m pode ser feito na m\u00e1quina espec\u00edfica.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-sao-os-beneficios-do-pull-down\">Quais s\u00e3o os benef\u00edcios do <em>pull down<\/em>?<\/h2>\n\n\n\n<p><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-costas-5-exercicios-e-como-fazer\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Treinar as costas<\/strong><\/a>, de modo geral, traz uma s\u00e9rie de benef\u00edcios aos praticantes. O profissional de educa\u00e7\u00e3o f\u00edsica explica que, ao incluir o exerc\u00edcio no <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/como-montar-um-plano-de-treino\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>plano de treino<\/strong><\/a>, \u00e9 poss\u00edvel fortalecer e aumentar a largura do dorso, deixando o f\u00edsico mais atl\u00e9tico, definido e, consequentemente, forte.&nbsp;<\/p>\n\n\n\n<p>Contudo, para al\u00e9m dos aspectos f\u00edsicos, o <em>pull down<\/em> pode trazer benef\u00edcios funcionais, come\u00e7ando pela <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-para-melhorar-a-postura\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>melhora da postura<\/strong><\/a>. Afinal, ao fazer o movimento, voc\u00ea estar\u00e1 fortalecendo toda a musculatura das costas e, ao mesmo tempo, promovendo o alinhamento correto do corpo.<\/p>\n\n\n\n<p>Al\u00e9m disso, o exerc\u00edcio contribui para a estabilidade corporal, facilitando diversos movimentos do dia a dia, como, por exemplo, levantar da cama ap\u00f3s uma noite de sono, se levantar ap\u00f3s longos per\u00edodos sentado ou carregar objetos pesados.<\/p>\n\n\n\n<p>A seguir, confira outros benef\u00edcios do exerc\u00edcio:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melhora a coordena\u00e7\u00e3o;<\/li>\n\n\n\n<li>Aumenta o gasto cal\u00f3rico;<\/li>\n\n\n\n<li>Reduz os riscos de les\u00f5es;<\/li>\n\n\n\n<li>Reduz as <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/alongamento-para-coluna-4-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dores na coluna<\/strong><\/a>;<\/li>\n\n\n\n<li>Serve como preparat\u00f3rio para a <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/barra-fixa-3-variacoes-de-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>barra fixa<\/strong><\/a>;<\/li>\n\n\n\n<li>Melhora o desempenho em outros exerc\u00edcios.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-musculos-sao-trabalhados-no-pull-down\">Quais m\u00fasculos s\u00e3o trabalhados no <em>pull down<\/em>?<\/h2>\n\n\n\n<p>Isbelo explica que o exerc\u00edcio trabalha principalmente os m\u00fasculos das costas, dando maior \u00eanfase no lat\u00edssimo do dorso, tamb\u00e9m conhecido como grande dorsal, sendo considerado um dos maiores m\u00fasculos do corpo humano.&nbsp;&nbsp;<\/p>\n\n\n\n<p>No entanto, m\u00fasculos secund\u00e1rios s\u00e3o trabalhados durante a execu\u00e7\u00e3o do movimento, como o <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-biceps-4-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>b\u00edceps<\/strong><\/a>, o <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-triceps-3-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tr\u00edceps<\/strong><\/a>, o <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-para-trapezio-3-ideias-para-incluir-no-treino\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>trap\u00e9zio<\/strong><\/a>, os romboides e o deltoide posterior (parte de tr\u00e1s do <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-ombro-5-opcoes-de-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ombro<\/strong><\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Existem-variacoes-do-pull-down\">Existem varia\u00e7\u00f5es do <em>pull down<\/em>?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down-maquina.jpg\" alt=\"pull down m\u00e1quina\" class=\"wp-image-13027 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down-maquina.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down-maquina-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/pull-down-maquina-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">O pull down m\u00e1quina \u00e9 uma \u00f3tima varia\u00e7\u00e3o do exerc\u00edcio<\/figcaption><\/figure><\/div>\n\n\n<p>\u201cSim! Existem as varia\u00e7\u00f5es que incluem diferentes tipos de pegada (aberta, fechada ou supinada), que alteram o foco muscular\u201d. Contudo, \u00e9 poss\u00edvel tamb\u00e9m variar o uso de acess\u00f3rios, como barra, corda, al\u00e7as e m\u00e1quina de cabo.&nbsp;<\/p>\n\n\n\n<p>Para quem est\u00e1 iniciando, o <em>pull down<\/em> na m\u00e1quina \u00e9 bastante indicado. Al\u00e9m disso, \u00e9 uma op\u00e7\u00e3o para os praticantes que desejam desenvolver a t\u00e9cnica correta e, inclusive, trabalhar a progress\u00e3o de carga.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Qual-a-diferenca-entre-pullover-e-pull-down\">Qual a diferen\u00e7a entre <em>pullover<\/em> e<em> pull down<\/em>?<\/h2>\n\n\n\n<p>Ao escutar pela primeira vez, muitas pessoas podem imaginar que se trata do mesmo exerc\u00edcio, sendo que, na verdade, <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/pullover-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>pullover<\/em><\/strong><\/a> e <em>pull down<\/em> s\u00e3o exerc\u00edcios completamente diferentes.<\/p>\n\n\n\n<p>\u201cO <em>pull down<\/em> \u00e9 uma puxada vertical focada na largura das costas. O <em>pullover<\/em> \u00e9 um movimento em arco, que alonga os dorsais e tamb\u00e9m trabalha peitoral e tr\u00edceps\u201d. Ou seja, al\u00e9m de trabalhar m\u00fasculos diferentes, a posi\u00e7\u00e3o do corpo \u00e9 outro fator importante que diferencia um exerc\u00edcio do outro.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Como-fazer-corretamente-o-pull-down-maquina\">Como fazer corretamente o <em>pull down <\/em>m\u00e1quina?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/como-fazer.jpg\" alt=\"como fazer o pull down\" class=\"wp-image-13028 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/como-fazer.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/como-fazer-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/como-fazer-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Aprenda a fazer o exerc\u00edcio na m\u00e1quina espec\u00edfica<\/figcaption><\/figure><\/div>\n\n\n<p>Seja iniciante ou avan\u00e7ado, ensinaremos o passo a passo de como fazer corretamente o exerc\u00edcio<em> pull down<\/em> na m\u00e1quina. Confira:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sente-se na m\u00e1quina com joelhos fixos;<\/li>\n\n\n\n<li>Em seguida, deixe o tronco levemente inclinado;<\/li>\n\n\n\n<li>Segure a barra e puxe-a em dire\u00e7\u00e3o ao peito, contraindo as esc\u00e1pulas;<\/li>\n\n\n\n<li>Retorne o peso de forma controlada, sem usar impulso;<\/li>\n\n\n\n<li>Repita o movimento.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Quer fazer o exerc\u00edcio na polia? Sem problemas! Basta seguir o mesmo passo a passo, mas, desta vez, sem se sentar num banco. Lembre-se apenas de deixar os p\u00e9s alinhados aos ombros.&nbsp;<\/p>\n\n\n\n<p>Caso tenha ficado com alguma d\u00favida, lembre-se de procurar o professor da sua academia para mais informa\u00e7\u00f5es, combinado? Bom treino!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Costas mais largas e definidas \u00e9 o sonho de muitos praticantes de muscula\u00e7\u00e3o. Entre tantas op\u00e7\u00f5es de exerc\u00edcios voltados para a regi\u00e3o dorsal, o pull down \u00e9 uma op\u00e7\u00e3o recomendada para quem deseja fortalecer e desenvolver essa parte do corpo com efici\u00eancia.&nbsp;&nbsp; Em conversa com o profissional de educa\u00e7\u00e3o f\u00edsica Thiago Isbelo, graduado pela Universidade [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":13026,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[1166,1089,749,3162,3161],"class_list":["post-13025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atividade-fisica","tag-costas","tag-exercicio","tag-profissional-de-educacao-fisica","tag-pull-donw","tag-pull-down-maquina"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pull down: aprenda a deixar suas costas mais definidas | TotalPass<\/title>\n<meta name=\"description\" content=\"Chegou o seu momento de fortalecer e tonificar as costas. 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