With your arm straight, bring your shoulders back . 5. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. Straight-arm lat pull-down; Close-grip lat pull-down; Lat Pulldown Vs. straight-arm pulldown. Reverse Close-Grip Lat Pull-Down. Grasping the bar with a closed, pronated grip. Sit on the seat with legs bent and thighs under the thigh pads. The straight arm lat pulldown activates the latissimus dorsi muscles AKA 'the lats. Step 2: Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets. 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. It helps to build up core muscles of the back and also improve your posture. FREE FORM CHEAT SHEET: http://bit.ly/FreeFormGiftFAR too many people perform the Straight-Arm Lat Pulldown incorrectly. The straight arm pulldown is an excellent lat-isolating strength exercise which has been derived from the classic lat pulldown exercise. August 21, 2022 by Sandra Hearth. This is certainly the case with the straight arm pulldown and the deadlift. With slow control, reach your arms up until you reach full extension above your head. In the straight-arm pulldown other muscles, like your triceps, will give out before your lats do. Straight Arm Lat Pulldown. During a straight-arm pulldown, the triceps work isometrically to hold the arms straight. Whether you're new to the gym or an experienced lifter, the straight-arm pulldown is an excellent back exercise for targeting your lats. Instructions. Also, remember to give your arms a slight bend. Difficulty is increased slightly by keeping the arms straight during the movement. As you get more comfortable with the form, feel free to change up your set and rep ranges to . It is usually performed at a workstation. Attach a wide-grip bar or lat bar to one of the higher points on the cable machine. Attach a straight bar handle to the highest notch on the cable machine. I tend to do pulldowns with a rope attachment, since they give a much better ROM than with a bar. 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. Set up and perform the same way as the bar straight arm pulldown. For most people, nailing the lats is hard to do. That's too bad because this back isolation exercise helps give you a narrow looking waist while developing your back definition. Note: if the bar is entirely straight, use a grip that is wider than shoulder-width and spaced evenly on the bar. It aids the latissimus dorsi and teres major in extending the arm, making it an active participant during straight-arm pulldowns. So whenever you perform any kind of . Take 3 steps back before bending your torso forward 30 degrees and fully extending your arms (while maintaining a slight bend in the elbow). Is the straight-arm lat pulldown good? Step 3: Keep your elbows slightly bent and extend your arms straight out in . The 13 best lat pulldown alternatives are: High Row Machine. Back Strengthening. The straight arm lat pulldown is also performed while standing. Shoulder Strengthening. 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. Build a Bigger, Wider Back. Pulldowns hit the contraction half of the rom and pullovers hit the extension half. Return to a dead hang and perform the movement on the opposing side to complete one rep. 2. Age: 30. 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. Grasp an end in each hand and face the cable station. However, many individuals rely on momentum and sloppy form ultimately causing various technique issues including excessive range of motion, asymmetrical pulling . Muscles Targeted: Straight arm pulldowns target the upper back, specifically your latissimus dorsi (lats), teres major and the trapezius. Pull the bar down by bringing your elbows in to your sides. The kneeling neutral grip lat pulldown is an awesome exercise to get a full stretch in the lats. Additionally, as the name suggests, the exercise involves maintaining straight arms throughout the entirety of the . Performing the straight arm pulldown without a cable attachment is near impossible. A lat pulldown will work the lats more because you can use more weight. A tip is to reduce the weight slightly and focus on perfect form instead, and again, ensure the arms are fully extended. Likewise, unless you're lat dominant, rowing movements hit mostly the mid-back, not the lats. This variation reduces tension on your biceps and it can also improve your mind-muscle connection. 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. Keep your arms straight and then draw your lats to pull the . The straight-arm cable pushdown may appear to be an arm workout, but it actually strengthens several other muscles throughout your body. 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 lats are large V-shaped muscles that, when trained properly, give your back a really nice look. Keep your chest tall/bring your chest to the bar. Narrow Grip Row Machine. The Lat Sweep is similar in form and function to the dumbbell pullover exercise. to "feel" and several lifters locate it difficult to really feel the lats contracting and relaxing through standard lat pulldown-form exercises. Squeeze your lats/think of pulling from your armpits. To perform a proper lat pulldown (like the one pictured above), execute it by: Starting Position . How To Do The Straight-Arm Pulldown. At the shoulder, the long head of the triceps attaches to the scapula. 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. Stand in front of the pulley machine with your feet shoulder width apart. Straight Arm Cable Pushdowns Worked Muscles. This ensures they are properly engaged. Rep Power: 271. 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. Use the straight-arm pulldown to train stubborn lats. Grab just outside your shoulders or a little wider. The starting position should see a very slight arch in your back and arms, but keep it minimal. Bending of the Arms. Lat Pullover Machine. Squeeze your lats together while maintaining . 2. Engage your core and back, and slightly bend forward. Attach a wide grip handle to a cable stack and assume a standing position. 5. Exercise Instructions: Stand behind a lat pulldown machine and grab the pulldown bar 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. This exercise can help you to build a wider back. Pause for a moment at the end of the movement and squeeze your lat muscles. 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. A common mistake with many trainers is bending their arms during the straight arm pulldown. Do several sessions that consist of 10-15 reps, with short rest periods in the range of (30-45 minutes). Keep your elbows pointed straight down. Stand at an adjustable cable machine and grab the lat pulldown bar with an overhand grip that's about shoulder-width apart. . Isolation exercises like the straight-arm pulldown are typically performed with higher repetitions and an emphasis on time under tension. 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. In this video, we go over a few com. Take a step back away from the machine to allow your arms to move up and down in front of your body. Step 1: Attach a rope handle to the high pulley of a cable station. The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure 1). The Straight Arm lat pushdown is a back strengthening exercise. Posts: 2,308. Also try using the 'V-grip' handle. Straight arm cable pushdowns isolate the lats to give you that coveted V-shape. 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. 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. 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. Reach up, grab the handle with one hand, sit down, and secure your thighs underneath the pad. Text and graphics from the StrengthLog app. 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. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and . Step 3 - Stretch back up and repeat. And chin-ups, pull-ups, and pulldowns are more like arm exercises than lat exercises. Attach a rope to a cable or lat pulldown machine. >> Return to exercise directory. This exercise is a great way to build upper body strength. While keeping your arms straight, squeeze your lat and exhale, pulling the bar down, towards your quads. Kneel facing the machine with your body upright. Unlike the lat pulldown, the straight arm variation involves assuming a standing position rather than seated. In the straight-arm pulldown, a narrow grip works best. Bend your knees slightly, keeping your head straight and lower back in a natural arch. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips. Like reverse-grip pulldowns, the straight-arm version targets the lower lats. 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 . 2. The straight arm lat pulldown is an vital workout for persons of all fitness levels. Grip the rope with a neutral grip and walk back until your arms are straight. Pause a moment and lower your body to starting position slowly in a controlled motion. The Straight Arm Pulldown, AKA Lat Sweep, is one of the most underutilized back exercises. Originating in the lower-mid back, the latissimus dorsi is the largest muscle of the back. The Straight Arm Pulldown. Engage the core, keep the spine longs, and chest out. 3. Focus on pulling your belly button in toward your spine to ensure your core muscles are fully engaged. Yes, lat pulldowns work the triceps muscle. With the improved range of the straight arm pulldown and the fact that this is an isolation workout, it . Single Arm Dumbbell Row. Kneeling Neutral Grip Lat Pulldown. By Aakansha Sharma. Lean forward a bit and inhale deeply. To Build Muscle: Perform 2-4 sets of 10-20 repetitions . 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). Start with the bar at shoulder level, arms extended and parallel to the floor. How to Do a Lat Pulldown (With Proper Form) Step 1 - Grasp the bar and take a seat. In the lat pulldown, the lats work harder if you use a wider grip. The biceps are small muscles and fatigue much quicker than your back muscles . Finally, the last variation to include in your improved workout routine is the reverse close-grip lat pull-down. The straight-arm pulldown solves the problem by removing the . The archer pull up is effective for increasing overall pulling strength. For the straight-arm pulldown, begin by performing 2-3 sets of 10-15 repetitions. The straight arm pulldown works the latissimus dorsi muscle, the wing-like muscle in your mid-back. As mentioned earlier, isolation exercises can have a substantial impact on improving movement and form with compound exercises. Pull down the band with both hands at the same time until it reaches your upper chest. 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. Adjust the knee pad, so it's right against your thighs as you sit down. How To Do The Cable Straight Arm Pulldown. 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. 2. Begin by setting your straight bar or lat bar attachment to shoulder height. With . . The straight arm pulldown is often used as a lat activation warm-up before a back workout or deadlift session. The lat pulldown is versatile and can be done using a cable machine, resistance bands, or dumbbell. How To Perform it. Stand in front of the machine with feet about hip-width apart, and grab the bar with both hands using an overhand grip. Lower to your chin or just below. At the end of the movement, pull the rope apart until your feel an upper back contraction. Do it after your workout. Slowly lower your arms back to the starting position . 4. The straight arm pulldown is an excellent lat-isolating strength exercise which has been derived from the classic lat pulldown exercise. . Dumbbell Pullover. . . Lat Pulldown: Technique Tips. Execution: Stand facing a cable stack with a straight bar attached to the high pulley. Bicep Strengthening. 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. It offers complete isolation of lats as the arms are kept straight, and the biceps only help stabilize the weight. If you suffer from low-back issues, this exercise is a safe way to work the rest of your back muscles. Lat Pulldown Alternatives. The straight-arm pulldown is an isolation exercise that builds size and strength, focusing on the upper back and lat muscles. Hold a short bar above your head with an overhand grip, palms facing forwards. Range of Motion: The ROM on the lat pulldown stops once the bar reaches your collarbone. Adjust the weight, so it's light enough for you to do at least ten smooth repetitions. How to do a Single Arm Lat Pulldown. 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. Here are the steps for performing the straight arm pulldown (4): Hook up your rope attachment to the cable machine. . Tips. Then . 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. 1. Obviously, the anatomy of the lats and the triceps is set in stone. Originally Posted by ricardogonz01. Most back exercises contract the biceps muscles in some way shape or form. 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. This workstation has adjustable resistance, mostly plates. 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