The straight-arm pulldown exercise targets the latissimus dorsi muscle, the broad sheath that covers the back of the ribs. You can perform the move using a high pulley from a standing or seated position. Use the move in conjunction with other back strengtheners to create a strong, shapely back.
Execution
The straight-arm pulldown is
usually done from a standing position. Attach a revolving cable attachment to a
high pulley and grab it, facing forward, with an overhand, shoulder-width grip.
Stagger your feet, one in front of the other and hinge forward from your hips
so you can stretch your arms by your ears. Pull your arms straight down until
they are alongside your body. Keep your elbows bent about 30 degrees throughout
the movement. Return to the position by your ears for one complete repetition.
Seated Option
To do the straight-arm pulldown
from a seated position, place a weight bench with a high back facing away from
the cable pulley. Take hold of the cable attachment with an overhand grip and
sit on the bench facing away from the cable. Draw the cable forward and down
until your upper arms are alongside your trunk. Raise your arms back overhead
to complete one repetition. Just as in the standing version, your elbows should
stay at about a 30-degree bend throughout the execution of the movement.
Muscles
Several other muscles work to
assist and stabilize the lats during the straight-arm pulldown. The lower
portion of the pectoralis major at the chest, the triceps at the back of the
upper arm, the back of the shoulders, called the posterior deltoids, and the
upper back muscle known as the rhomboids are all activated. The levator
scapulae which lie outside and to the back of the neck and the deep, but small,
pectoralis minor in the chest also assist. The straight-arm pulldown is a
single joint movement, so it is considered an isolation exercise for the lats,
but still utilizes the biceps, ab muscles and wrist flexors for stabilization.
Both the seated and standing position work the same muscles, so which exercise
you choose is largely up to personal preference.
Strategy
The straight arm pulldown builds the lats, but it is best used along with other compound lat-focused moves because it does not hit all the muscles of the back. You can perform pulldowns before your back routine to pre-exhaust your lats or as a finishing move to give them a final emphasis. Do between one and three sets of 10 to 15 total repetitions of the move either before or after you do deadlifts, bent-over barbell rows, seated machine rows and lat pulldowns. Use a weight that creates fatigue by the end of your desired repetitions, but don’t use so much that you can only muster the move utilizing momentum. Performing a straight-arm pulldown with momentum might lead to injury and decreases the effectiveness of the exercise.
0 comments:
Post a Comment