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Straight Arm Pulldown - Back Muscles
Learn how to do straight arm pulldowns.
The straight arm pulldown is a back exercise where you pull down a
bar with extended arms.
This exercise works the lattissimus and
partially also the pectoralis
minor.
Find more exercises for your back workout at weight
training main.
Technical description: Straight Arm Pulldown - Back Muscles
- Stand in front of a lat pulldown machine and grasp
the bar with an overgrip or put your palms flat on the bar.
( palms
facing down )
Grasp the bar with your hands between 1 and 2 shoulder widths apart.
The
elbows should be bent slightly. ( arms not totally extended )
Bend your
legs a little and keep your abs tight.
The upper body should hardly
move when you pull the bar down.
It doesn´t really matter if you
keep your trunk vertical.
As long as you don´t create momentum
or stress your lower back, it`s ok if you bend forward a bit.
- Pull the
bar down towards your thighs without bending the elbows and exhale.
Press your shoulders down and back and squeeze your back muscles
when the bar touches your thighs.
You can move back a little as you
pull the bar down, so that your upper body is vertical,
but don´t lean forward and don´t try to create momentum
with your upper body.
- Let the bar move back up to the beginning position and inhale at
the same time.
Stop when the bar reaches head height and then pull it back down.
You
can lean forward slightly as you raise the bar, or keep your upper
body still during the entire exercise.
Either way, make sure you keep your abs tight.
The up motion should
be slightly slower than the down motion.
Some people like the top
position of the straight arm pulldown to be over head height.
That`s ok if your shoulders are ok with that.
The higher you raise the bar, the more your back muscles are stretched
at
the top position.
Trainer advice: Straight Arm Pulldown - Back Muscles
- Don`t create momentum with yout upper body.
- Keep your abs tight.
- Lock your lower body and your wrists.
- This execise is called Straight Arm Pulldown, but the arms should
not be totally extended.
To protect your elbow joints, you should bend your arms slightly
Related instructions: Straight Arm Pulldown - Back Muscles
Videos: Straight Arm Pulldown - Back Muscles
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