A different form of the traditional lat pulldown is the straight-arm pulldown exercise. Here, you carry out the exercise while standing, keeping your elbows locked out the entire time. For those who struggle to feel their backs working during traditional pulldown workouts, the straight-arm pulldown trains the lats across a wide range of motion. As a result, it’s a wonderful exercise for concentrating on lat growth.
Begin by performing 2–3 sets of 10–15 repetitions with 30-45 sec rest between sets. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.
My name is Reece Mander, a professional personal trainer. Today I share some helpful tips on Straight-Arm Pulldown and the best technique you can follow.
The Straight-Arm Pulldown Technique
- Step 1: Fasten a rope handle to a cable station’s high pulley. As you turn to face the cable station, grasp an end in each hand.
- Step 2: As if you were trying to cram your shoulder blades into your back pockets, pull them back together and downward. Imagination: “proud chest
- Third 3: Brace your core, tuck your tailbone under, and draw your ribs down. One tight, sturdy column should feel like your torso. Up till your body is at a 30- to 45-degree angle, bend your hips back.
- Step 4: Retract a little bit from the station so that the cable is under tension and your arms are fully extended. Your lats should feel stretched (the muscles along the sides of your back). Place your feet shoulder width apart.
- Step 5: Arc your arms slowly down to your sides with your elbows locked out until your hands are directly above or slightly behind your hips.
- Step 6: Slowly reverse the motion to stretch your arms once again.
Though the straight-arm pulldown can also be performed with a lat-bar or straight-bar attachment, the rope offers a slightly wider range of motion and better shoulder placement. You’ll experience more muscular activation as a result. To employ a wider grasp and get an even larger contraction in the end position, use two rope attachments on the same cable, if possible. Utilizing a band is an additional alternative that will boost tension toward the end of the range of motion and enable you to achieve a stronger contraction at the base of the movement.
In any event, it’s critical to maintain extended elbows, as any bending will engage the triceps and lessen the involvement of the lats.
What do straight-arm pulldowns work?
Although the straight-arm pulldown primarily engages the latissimus dorsi muscles on your back’s sides, it also engages the posterior deltoids, triceps, rhomboids, and teres major muscles in your upper arms.
Are straight-arm pulldowns necessary?
If you enjoy deadlifting, the straight arm pulldown is an exercise you should include in your workout routine. While the deadlift is not a lat-dominant exercise, it does require the muscle group for proper stability and form during the lift.
Does straight-arm pulldown work abs?
The triceps, chest, abs, shoulders, and upper back are all worked out during the straight arm lat pulldown. While your back should do most of the lifting, other muscle groups will contract to help stabilize the movement.