Straight Arm Lat Pull Down
Muscles Worked: Latissimus dorsi, Teres major, Triceps
Why I Chose This Exercise: This is one of the major exercises that I incorporated into my weekly routine that enabled me to finally perform a chin up.
Starting Position
Instruction:
- Set cable machine to its highest setting, using a straight bar attachment.
- Stand about two feet away from machine.Feet are hip width apart and the knees are bent and make sure to arch the back (this will “wake up” the lats letting them know it’s for them to work) and open up the chest.
- Overhand grip on the bar, shoulders are back and down and the eyes are gazing forward
- Keeping the arms straight (hence the name J) on exhale drive bar down to knees, pause, inhale slow release up.
I do 3 sets of 10 reps, usually mixed in with inverted rows.
Finish Position
Things to keep in mind
- Heels stay on the ground, if they’re lifting up - down the weight.
- Just because the back is arched doesn’t mean the core is slacking…keep it tight
- There should be no pain in the shoulder or neck.
Make it smooth….both ways.