Straight Arm Pulldown
- Body & Gym Posts
- 17 Nov, 2019
This is one of the few isolation exercises for the back muscle. The straight arm pull-down focuses on the lats, and other muscles can hardly help you with this exercise. This is advantageous because your lats are usually exhausted later than, for example, your biceps and shoulders, which support you with other back exercises. These exercises also have a large range of motion (ROM).
- Do not walk too far back so that you have enough cable left to do the exercise.
- Make sure your arms are aligned with your torso.
- Keep your legs bent so that you can stand comfortably.
- Keep your torso straight, your shoulders low, and tighten your abs.
- Pull the bar towards your hips.
This exercise is often done wrong because people do not have a full ROM, or because they do not keep their arms fully extended. Too high a weight is often used, which means that the correct execution can no longer be used.
- Make sure your arms stay as straight as possible, but do not lock your elbows.
- Bring your hips forward while you pull the bar towards you. So you end up straight.
- Then let the bar slowly come back and tilt your hips again, bringing your upper body back in line with your arms.
- Tighten your lats for a second before you let the rod return.