From a dead hang position, pull to one side so that one side of your chest touches, or gets close to, your pulling hand. How to do a Single Arm Lat Pulldown. Grab the wide handle from the top of the lat pulldown machine using a palms-down (pronated) grip with the hands placed wider than your shoulder width. Attach a straight bar handle to the highest notch on the cable machine. This exercise is a great way to build upper body strength. Both eliminate the assistance of the . Think: "proud chest .". The Straight Arm Pulldown, AKA Lat Sweep, is one of the most underutilized back exercises. While keeping your arms straight, squeeze your lat and exhale, pulling the bar down, towards your quads. Bend your elbows so that your hands are at eye level. How To Do The Cable Straight Arm Pulldown. It offers complete isolation of lats as the arms are kept straight, and the biceps only help stabilize the weight. Rep Power: 271. Take 3 steps back before bending your torso forward 30 degrees and fully extending your arms (while maintaining a slight bend in the elbow). However, many individuals rely on momentum and sloppy form ultimately causing various technique issues including excessive range of motion, asymmetrical pulling . In the straight-arm pulldown, a narrow grip works best. . 2. A common mistake with many trainers is bending their arms during the straight arm pulldown. This completes one rep. The primary joint actions that occur during the lat pulldown are listed below however, it is important to note that accessory joint motions occur depending on how the individual performs the exercise. Execution: Stand facing a cable stack with a straight bar attached to the high pulley. Exercise Instructions: Stand behind a lat pulldown machine and grab the pulldown bar Straight Arm Lat Pull Down Instructions. Step 3 - Stretch back up and repeat. Attach a wide-grip bar or lat bar to one of the higher points on the cable machine. In the lat pulldown, the lats work harder if you use a wider grip. Performing the straight arm pulldown without a cable attachment is near impossible. For the straight-arm pulldown, begin by performing 2-3 sets of 10-15 repetitions. Pause a moment and lower your body to starting position slowly in a controlled motion. The straight arm pulldown works the latissimus dorsi muscle, the wing-like muscle in your mid-back. The Straight Arm Lat Pulldown While the name of the movement really gives away the focus point, it's worth detailing the importance of the proper execution of the straight arm pulldown. Difficulty is increased slightly by keeping the arms straight during the movement. Dumbbell Pullover. Reverse Close-Grip Lat Pull-Down. The straight arm pulldown is an excellent lat-isolating strength exercise which has been derived from the classic lat pulldown exercise. Grab just outside your shoulders or a little wider. In this video, we go over a few com. Shoulder Strengthening. The straight-arm pulldown is an isolation exercise that builds size and strength, focusing on the upper back and lat muscles. A tip is to reduce the weight slightly and focus on perfect form instead, and again, ensure the arms are fully extended. >> Return to exercise directory. At the end of the movement, pull the rope apart until your feel an upper back contraction. Squeeze your lats together while maintaining . The straight-arm cable pushdown may appear to be an arm workout, but it actually strengthens several other muscles throughout your body. Direct Focus on the Lats: Regular lat pulldowns are great for upper-body mass, but the lats' emphasis isn't supremethe biceps and middle back get far too involved. Keep your elbows pointed straight down. The bar, however, allows you to use the pullodown as an assitance lift to improve your ability to "pack" your lats during the deadlift. Even though the grip might be similar to the V-bar lat pulldown, in this variation your arms start out to your sides at a wider angle. During a straight-arm pulldown, the triceps work isometrically to hold the arms straight. Do it after your workout. Lower to your chin or just below. Doing so removes the tension from the back onto the triceps, which is not the target muscle. Kneel facing the machine with your body upright. Straight Arm Lat Pulldown. By Aakansha Sharma. Single Arm Dumbbell Row. Then . Step 2 - Slightly arch your back and pull the bar straight down. Straight-arm lat pull-down; Close-grip lat pull-down; Lat Pulldown Vs. straight-arm pulldown. Grasp an end in each hand and face the cable station. Sit on the seat with legs bent and thighs under the thigh pads. Text and graphics from the StrengthLog app. Slowly lower your arms back to the starting position . 1. Stand in front of the pulley machine with your feet shoulder width apart. 2. The Lat Sweep is similar in form and function to the dumbbell pullover exercise. How to do Straight-Arm Pulldown: Step 1: Stand in front of a high pulley cable machine with feet shoulder width apart and grasp the handle with hands wider than shoulder width apart and your palms downward. It is usually performed at a workstation. The straight arm lat pulldown is also performed while standing. Reach up and grasp a standard lat-pulldown bar or long straight bar with an overhand (pronated) grip, hands shoulder-width apart, arms straight. This is crucial for being able to maintain a safe and string lifting posture when it comes to performing the multi-joint, compound lifts such as deadlifts, pull-ups, squats, and bench presses. With the improved range of the straight arm pulldown and the fact that this is an isolation workout, it . As mentioned earlier, isolation exercises can have a substantial impact on improving movement and form with compound exercises. Instructions. Use the straight-arm pulldown to train stubborn lats. Stand at an adjustable cable machine and grab the lat pulldown bar with an overhand grip that's about shoulder-width apart. This ensures they are properly engaged. Likewise, unless you're lat dominant, rowing movements hit mostly the mid-back, not the lats. The straight arm lat pulldown is an vital workout for persons of all fitness levels. Keep your chest tall/bring your chest to the bar. This move is great for targeting your lower lats, and will also help to activate your biceps by mimicking the action of a chin-up. The Straight Arm lat pushdown is a back strengthening exercise. Straight Arm Cable Pushdowns Worked Muscles. Focus on pulling your belly button in toward your spine to ensure your core muscles are fully engaged. Return to a dead hang and perform the movement on the opposing side to complete one rep. Reach up, grab the handle with one hand, sit down, and secure your thighs underneath the pad. You guys have seen it, the straight arm pulldown, some people say it's great for back, others say it's a waste of energy and time, others use it as a finishing movement on back day! Straighten the other arm. The straight arm pulldown is an excellent lat-isolating strength exercise which has been derived from the classic lat pulldown exercise. . Muscles Targeted: Straight arm pulldowns target the upper back, specifically your latissimus dorsi (lats), teres major and the trapezius. Adjust the knee pad, so it's right against your thighs as you sit down. Bending of the Arms. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. With your core engaged, shoulder blades pulled back, and a slight bend in the hips, you should find yourself at around a 45-degree angle. The straight-arm pulldown solves the problem by removing the . The biceps are small muscles and fatigue much quicker than your back muscles . Grab the bar with both hands with supinated grip, hands shoulder-width apart, feet in the air. Start with the bar at shoulder level, arms extended and parallel to the floor. FREE FORM CHEAT SHEET: http://bit.ly/FreeFormGiftFAR too many people perform the Straight-Arm Lat Pulldown incorrectly. Back Strengthening. Facing the machine, grab each handle on the rope attachment. Lat Pulldown Alternatives. The starting position should see a very slight arch in your back and arms, but keep it minimal. To warm up your body, it is better to walk with brisk steps, jog at your place . Step 2: Bend your torso slightly forward (around 30 degrees). Note: if the bar is entirely straight, use a grip that is wider than shoulder-width and spaced evenly on the bar. This is certainly the case with the straight arm pulldown and the deadlift. Straight arm cable pushdowns isolate the lats to give you that coveted V-shape. With your arm straight, bring your shoulders back . Narrow Grip Row Machine. Whether you're new to the gym or an experienced lifter, the straight-arm pulldown is an excellent back exercise for targeting your lats. . Range of Motion: The ROM on the lat pulldown stops once the bar reaches your collarbone. Because it creates an intense lat stretch in the upper (starting) position, the straight arm lat pulldown can be beneficial to beginning exercises to improve shoulder and back mobility. Begin by setting your straight bar or lat bar attachment to shoulder height. Your shoulder blades should go down during the movement. For most people, nailing the lats is hard to do. Is the straight-arm lat pulldown good? Straight Arm Pulldown Form: With your straight bar attached to the top pulley of your cable machine grip the bar with a slightly wider than shoulder width grip. Keep your arms straight and then draw your lats to pull the . 2. Hold a short bar above your head with an overhand grip, palms facing forwards. 3. Posts: 2,308. In the straight-arm pulldown other muscles, like your triceps, will give out before your lats do. Bicep Strengthening. Lift the body up, bringing your chest closer to the bar. Additionally, as the name suggests, the exercise involves maintaining straight arms throughout the entirety of the . Attach a wide grip handle to a cable stack and assume a standing position. Keep both arms straight. Pause for a moment at the end of the movement and squeeze your lat muscles. Engage your core and back, and slightly bend forward. Specifically, pulldowns work the long head of the triceps brachii because, like the latissimus dorsi, the long head of the triceps performs shoulder extension (bringing your arm toward your body). Grasping the bar with a closed, pronated grip. Step 3: Keep your elbows slightly bent and extend your arms straight out in . Step back a few feet away and slightly bend your torso at the waist, fully extending your arms in front and then tightening your lats. Originally Posted by ricardogonz01. Kneeling Neutral Grip Lat Pulldown. To perform a proper lat pulldown (like the one pictured above), execute it by: Starting Position . Squeeze your lats/think of pulling from your armpits. August 21, 2022 by Sandra Hearth. How To Perform it. That's too bad because this back isolation exercise helps give you a narrow looking waist while developing your back definition. The straight arm pulldown, also known as the straight-arm lat pulldown, is an isolated exercise that focuses on the muscles of the upper back, shoulders, and arms. . Pulldowns hit the contraction half of the rom and pullovers hit the extension half. Make sure that you're feeling the activation of the lats as you bring the bar down completely and allow your shoulder blades to move naturally. How To Do The Straight-Arm Pulldown. To Build Muscle: Perform 2-4 sets of 10-20 repetitions . The Straight Arm Pulldown. Continue reading below to learn the . The kneeling neutral grip lat pulldown is an awesome exercise to get a full stretch in the lats. For a longer range of motion and better muscle contact, you could try to lean slightly forward and bend your knees. Obviously, the anatomy of the lats and the triceps is set in stone. The straight arm pulldown is a back workout that exclusively recruits the lats compared to rows or lat pulldowns, which involve the mid-back and biceps for moving the weight. Static stretching is the safest form of stretching in which the muscles are stretched to such an extent that they do not feel uncomfortable but should not cause pain. . I tend to do pulldowns with a rope attachment, since they give a much better ROM than with a bar. Set up and perform the same way as the bar straight arm pulldown. A lat pulldown will work the lats more because you can use more weight. . The lat pulldown is versatile and can be done using a cable machine, resistance bands, or dumbbell. Bend your knees slightly, keeping your head straight and lower back in a natural arch. Here are the pivotal keys to perfecting your form and technique to maximize the tension and muscular recruitment through the isolated lat group, but also to . Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and . Pull down the band with both hands at the same time until it reaches your upper chest. Engage the core, keep the spine longs, and chest out. Lat Pullover Machine. It aids the latissimus dorsi and teres major in extending the arm, making it an active participant during straight-arm pulldowns. Tips. So whenever you perform any kind of . Isolation exercises like the straight-arm pulldown are typically performed with higher repetitions and an emphasis on time under tension. Here are the steps for performing the straight arm pulldown (4): Hook up your rope attachment to the cable machine. Step 2: Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets. If you suffer from low-back issues, this exercise is a safe way to work the rest of your back muscles. The closer you position your hands on the bar, the more . Unlike the lat pulldown, the straight arm variation involves assuming a standing position rather than seated. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips. Finally, the last variation to include in your improved workout routine is the reverse close-grip lat pull-down. The straight arm pulldown is often used as a lat activation warm-up before a back workout or deadlift session. Lat Pulldown: Technique Tips. Build a Bigger, Wider Back. At the shoulder, the long head of the triceps attaches to the scapula. The lat pulldown is a different form of workout from what you may be doing today, which may assist to spice up your present routine or break through plateaus. Adjust the weight, so it's light enough for you to do at least ten smooth repetitions. Aside from these, it also uses the secondary muscles of your deltoids and abdominals along with your quads and glutes to maintain a stable position throughout the movement. Pull the bar down by bringing your elbows in to your sides. Originating in the lower-mid back, the latissimus dorsi is the largest muscle of the back. Whether you are no longer making progress, are at a gym without a lat pulldown, or are stuck training at home, there's alternatives for you. Do several sessions that consist of 10-15 reps, with short rest periods in the range of (30-45 minutes). The straight arm lat pulldown activates the latissimus dorsi muscles AKA 'the lats. Most back exercises contract the biceps muscles in some way shape or form. As you get more comfortable with the form, feel free to change up your set and rep ranges to . 5. The straight arm lat pulldown is an exercise that isolates the work to your lats and other muscles that pull your upper arm closer to your body. Also, remember to give your arms a slight bend. Squeeze your lats at the bottom of the movement, and squeeze your chest muscles at the top. The cable straight arm pulldown (with rope) is an exercise that we highly recommend not just because it's an effective lat builder, but because it increases scapular strength and stability. 4. This exercise can help you to build a wider back. However, exercises like the lat pushdown, straight-arm pull-down or dumbbell pull-over should be utilized as either the FIRST exercise on your back training day to pre-fatigue your back for better mind-muscle connection throughout your workout, as a finisher to push more overall volume into your workout, or if you're full body training it . Single-arm lat pulldown: In a basic lat pulldown exercise, you can use both hands together to maximize power, however, when it comes to maximizing the squeeze, a single-arm lat pulldown is preferred. 2. How to Do a Lat Pulldown (With Proper Form) Step 1 - Grasp the bar and take a seat. Stand in front of the machine with feet about hip-width apart, and grab the bar with both hands using an overhand grip. Grip the rope with a neutral grip and walk back until your arms are straight. With . It helps to build up core muscles of the back and also improve your posture. Straight Arm Lat Pulldown Variations Straight arm lat pulldowns and variations thereof are highly effective for targeting the lats and core as well as the triceps, chest and shoulders. The 13 best lat pulldown alternatives are: High Row Machine. Like reverse-grip pulldowns, the straight-arm version targets the lower lats. Also try using the 'V-grip' handle. Attach a rope to a cable or lat pulldown machine. Lean forward a bit and inhale deeply. Take a step back away from the machine to allow your arms to move up and down in front of your body. The Exercise strengthens the posterior deltoids, triceps, rhomboids, and teres major muscles in your upper arms, in addition to the latissimus dorsi muscles on the sides of your back. Step 1: Attach a rope handle to the high pulley of a cable station. READ SOMETHING ELSE. The archer pull up is effective for increasing overall pulling strength. This variation reduces tension on your biceps and it can also improve your mind-muscle connection. With slow control, reach your arms up until you reach full extension above your head. This workstation has adjustable resistance, mostly plates. to "feel" and several lifters locate it difficult to really feel the lats contracting and relaxing through standard lat pulldown-form exercises. Muscles Worked By The Straight Arm Lat Pulldown Primary Muscle Groups: As you may have guessed, the straight arm lat pulldown primarily works your lats. And chin-ups, pull-ups, and pulldowns are more like arm exercises than lat exercises. 5. Age: 30. Table of Contents show . Yes, lat pulldowns work the triceps muscle. The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure 1). It ticks all the boxes taking the lats through a full range of motion and drilling the feeling of keeping the barbell close when deadlifting. The lats are large V-shaped muscles that, when trained properly, give your back a really nice look. Straight-Arm Pulldown The Defining Difference: One of the few viable single-joint back exercises, straight-arm pulldowns isolate the lats by removing virtually all biceps involvement.

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