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Straight arm pull down

Effective at stimulating the latissimus dorsi muscle whilst minimising secondary muscle involvement, such as the arm flexor muscles, the straight arm pull down is a great back exercise via the extension of the shoulder.

This exercise may prove difficult and unfruitful when lifting in lower repetition ranges or when loads are increased due to isolation nature of the exercise. It would be recommended to remain a slight bend in the elbow joint whilst performing this exercise too, to reduce stress on the elbow joint.

Performing straight arm pull downs

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Set correct resistance on weight stack. Attach wide bar to the high pulley.
  • Stand facing the cable station, and grasp bar from overhead.
  • Take a step back, with one foot further back then the other so to be in a more stable posture.
  • Bend torso forward slightly, keeping back straight, and arms extended overhead with a slight bend in the elbows.
  • Pull cable down until upper arms are down near sides. Keep bend in the elbows fixed throughout exercise.
  • Once peak contraction is reached, slowly control bar back to starting position using the reverse motion of the concentric phrase.
  • Repeat for desired number of repetitions.

Straight arm pull downs courtesy of Fitness Uncovered - Bodybuilding & Fitness

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