Exercise of the week: Cable straight arm pulldown



This is standing variation of the pulldown, the angle is different so the weight needs to be lighter than standard lat pull. It’s a great exercise for lat isolation.

The way Miranda does it allows you for bigger ROM (range of motion). It is one of the best ways to optimally shorten the lat muscle when done correctly.

How to do it?

  • Face  the high pulley and grab the bar shoulder-width apart. Bend slightly forward with your arms above the head.
  • Use your palms to push bar down with slightly bent elbows rotating at the shoulders only.
  • Contract the lats and stand straight back up bringing the bar close to the thighs.
  • Keep your chest high through out the range of motion and back flat or slightly arched.

Some more tips from

  • For a great pump, use the straight-arm pulldown as a pre-exhaust move before compound exercises such as rows, or as a finishing move at the end of your back routine.
  • Concentrate on making your lats do the work. Don’t allow your elbows to bend, which would elicit greater involvement of the triceps to assist in the move.
  • Make sure you don’t use momentum to go into the next rep. Doing so will decrease the tension on your lats and could result in injury, particularly when using heavier loads.

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