Straight Arm Pulldown targets or activates your latissimus dorsi muscles commonly known as lats on the side of your back. The cable straight arm pulldown (with rope) is an exercise that we highly recommend not just because it's an effective lat builder, but because it increases scapular strength and stability. Now bend the forearm and bring the dumbbell to the shoulders. Specifically, pulldowns work the long head of the triceps brachii because, like the latissimus dorsi, the long head of the triceps performs shoulder extension (bringing your arm toward your body). In order to effectively perform the straight arm pulldown, follow the 6 coaching points below. How To Do The Straight-Arm Pulldown Step 1: Attach a rope handle to the high pulley of a cable station. Take a half-kneeling position (your "down' leg should correspond to the arm you're working) in front of a cable handle fixed higher than your head. So whenever you perform any kind of . It is a compound exercise that is primarily used for the upper body. Dumbbell straight arm pulldowns. - Barbell deadlifts. Really make a mind-muscle connection with using your lats to bring the dumbbell overhead rather than your chest. Straight arm pulldown or straight arm lat pulldown is an effective isolation exercise that involves shoulder extension movement for training the lats. How to do it: Sit on a bench with a pair of dumbbells in an overhand grip. To Build Muscle: Perform 2-4 sets of 10-20 repetitions . Yates row; Single arm landmine row; Barbell rollout; Lat Pulldown alternatives with bands. The straight-arm pulldown trains the lats through a long range of motion, and is helpful for people who have trouble feeling their backs work on conventional pulldown exercises. Obviously, that means you need access to a pull-up bar or set of pull-up . You can perform these rows with or without a bench and dumbbells with appropriate weight. Read more about bent over rows. You should be able to pull the cable at a. Posts: 2,308. 6. In this way, you will not have to hold a hip-hinge (while standing) and . The straight arm pulldown is often used as a lat activation warm-up before a back workout or deadlift session. The Straight Arm Pulldown In Action Not only does the straight arm lat pulldown target your lats, but also your triceps, teres minor and teres major muscles, and core. Engage your lat muscles and pull the band down. During the entire set, keep your upper back tight and solid. Simply Fitness is a Swiss based Fitness and Lifestyle Wellness company. 2. As both movements use your lats, rows are an acceptable lat pulldown alternative. Doing so removes the tension from the back onto the triceps, which is not the target muscle. This is another lat pulldown alternative with dumbbells. The only substantial difference is that instead of pulling the handle down to you, you're pulling your body up to a handle. Bend your knees slightly, keeping your head straight and lower back in a natural arch. The straight-arm pulldown cures ILS by taking the biceps and mid-back out of the movement, forcing the lats to do the work. Cue 3: Before each repetition, you must twist and look over your hip before retracting your shoulder and setting off. Originally Posted by ricardogonz01. Grasp the bar in an overhand grip with your palms facing down and your arms extended (but not locked out). While maintaining the twist, bring the dumbbell back to the straight arm position, making sure not to lose your balance. Dumbbell rows are also a good substitute for a rowing machine. Straight arm lat pulldown and lat pulldown work the lat muscles and posterior deltoid, triceps, and teres major muscle groups. Although the straight-arm pulldown primarily activates the latissimus dorsi muscles on the sides of your back, it also works the posterior deltoids, triceps, . Return to the starting. 2. Fully extend your arms. Then lower your shoulders slightly. db lat workout This perfect lats isolation exercise does not recruit shoulder and chest muscles. Begin by setting the straight or lat-bar attachment at the shoulder height. The straight arm lat pulldown can also be done in a standing position. That's why pulldowns are compound exercises while pullovers are isolation exercises. Straight arm lat pulldowns When doing a band straight arm pulldown, you start at shoulder level. Lat Pulldown Machine, Lat Bar Main muscles Back Secondary muscles Biceps. Take a dumbbell in each hand and let your arms hang down next to your body. Lean forward a bit and inhale deeply. Lean on the dumbbell while engaging your lats by rotating your shoulders out. Can you do lat pulldown with dumbbells? Start by choosing a dumbbell that you will be holding directly over your face and position your back on a flat bench perpendicular to the bench and your feet firmly planted on the ground. - TRX suspended rows. Hold this for a second at the top, then slowly return to the starting position and repeat for however many reps you want. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. Pause, then return to the starting position. Single-arm dumbbell rows, incline dumbbell rows, and free-standing dumbbell rows are some of the popular variations. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders. Tighten your core drawing the belly button to the spine and draw the dumbbells back to the starting position. - Straight-arm pull-downs. Difficulty is increased slightly by keeping the arms straight during the movement. The exercise involves standing up straight and pulling the bar down to hip level, while keeping your arms straight throughout the movement. Its main goal is to work the Latissimus Dorsi muscles on the sides of your back. In this variation, the lats bring the bar down and move in an arc toward the rear of the body. The only straight-arm pulldown equipment that you really need is the following: cable machine. The straight-arm pulldown is an isolation exercise that builds size and strength, focusing on the upper back and lat muscles. When the bar touches your hips, pause and squeeze your lats for a 2 count. Attach a wide-grip bar or lat bar to one of the higher points on the cable machine. Instructions Hold the dumbbell with an extended arm and row the weight upwards towards your ribs. Our favorite straight arm pulldown alternative! Control the weight downwards until your arms are straight above your head, or until your mobility no longer allows. The lat pullover - sometimes referred to as dumbbell pullovers or a straight arm pullover - is quite unique in that it targets both your back and chest muscles at the same time (more on that below). Pull the weight back up over your chest. Your arms should remain straight, elbows locked. Attach the rope to the pulley and grasp both ends of the rope firmly. Decline Dumbbell Curl. Start with the bar at shoulder level, arms extended and parallel to the floor. Slowly return to the starting position and repeat. Here's how to perform it- Grasp a dumbbell in both hands and allow your arms to hang down on your body. At the end of the movement, pull the rope apart until your feel an upper back contraction. Brace your core. Then lower dumbbells towards the floor until the arms are straight. For the straight-arm pulldown, begin by performing 2-3 sets of 10-15 repetitions. - Hex bar deadlifts. It can supply a wide variety of benefits . Avoid resting the bar on your chest. This isolation exercise can also support to improve your posture and develop a bigger back. b) Squeeze your lats hard at the bottom and contract your chest to bring the dumbbells to the starting position. Straight arm dumbbell pullover This one is a useful way to work out your muscles without much hindrance. You guys have seen it, the straight arm pulldown, some people say it's great for back, others say it's a waste of energy and time, others use it as a finishing movement on back day! Push your palms down and towards your hips. The pull-up is an exercise that requires some of the highest levels of muscle activation in the lats. Place yourself on the front edge of your pulley device, with your feet spread shoulder-width . This isolation exercise targets your shoulders, arms, and upper back muscle groups. You can perform dumbbell rows in different variations. The lats are large V-shaped muscles that, when trained properly, give your back a really nice look. Instructions Stand at an adjustable cable machine and grab the lat pulldown bar with an overhand grip that's about shoulder-width apart. Here are the steps to do the dumbbell straight arm lat pulldown: Grab a dumbbell in each hand and bend over at the waist so your torso is parallel with the floor. This is crucial for being able to maintain a safe and string lifting posture when it comes to performing the multi-joint, compound lifts such as deadlifts, pull-ups, squats, and bench presses. Slowly return the bar to the starting position. Straight Arm Pulldown Form: With your straight bar attached to the top pulley of your cable machine grip the bar with a slightly wider than shoulder width grip. Now, bend the forearm and bring the dumbbell to your shoulders. The posterior deltoid is on the back of the shoulder and helps pull your arm down and back during the movement. This movement is a natural function of the lats, and you're largely missing it if you only do pulldowns and rows as part of . Stand with your feet under your shoulders. However, once you're ready to refine the mass built by pulldowns, pullovers have their value. Age: 30. Swimmers or Straight-Arm Pulldown. - Resistance band lat pull-downs. They also work the triceps, rhomboids, deltoids, and other upper arms muscles. I love em' though, definitely a good . The palms are pointing forward. 5. I prefer the bar because I feel more activation in my lats, and you can also vary the grip width which also changes the feel of the exercise a bit. Bent-over rows, done with a barbell, dumbbells, or a resistance band, are all good for your lats, but you should also take care not to round your back as doing so could cause injury. A dumbbell row is one of the best exercises for improving lower lat thickness and should be included in each lower lat workout. Bending of the Arms. Likewise, I don't advocate doing the pullover till you're "holding" the weight at the top. Creating Your Lat Workout A good choice would be one arm dumbbell rows and seated rows . Bend your arms and bring the bar down behind your head. Seated Cable Rows. Lift the weight 80-90% of the way, don't pause at the top, but DO go for . The most obvious alternative to lat pulldowns is a pull-up because it mimics the same motion. Keep your knees slightly bent and feet shoulder-width apart. a) Keeping your arms straight, squeeze your lats and slowly bring the dumbbells behind you until they are in line with your head. - Dumbbell rows. You can do 15 to 20 reps In the lat pulldown, the lats work harder if you use a wider grip. Keep your grip style the same (hands down; pronated), but vary the width-narrower or wider. How to do the Straight Arm Pulldown Start with your hands above your here. It's a very similar movement pattern to the straight arm cable pulldown. A tip is to reduce the weight slightly and focus on perfect form instead, and again, ensure the arms are fully extended. Set up and perform the same way as the bar straight arm pulldown. Now lift the single dumbbell straight over your chest holding it with both hands. Alternatively, you can use a wide grip attachment and do wide grip straight arm pulldowns to target your lats differently. Bend the elbows slightly. The straight arm pulldown is one of the best moves to isolate the lats in their . Do several sessions that consist of 10-15 reps, with short rest periods in the range of (30-45 minutes). It ticks all the boxes taking the lats through a full range of motion and drilling the feeling of keeping the barbell close when deadlifting. The Straight Arm Pulldown is a variation on the famous Lateral pulldowns. The straight arm lat pulldown is 1 of the best workout routines to strengthen your lats. Take 3 steps back before bending your torso forward 30 degrees and fully extending your arms (while maintaining a slight bend in the elbow). Chest Supported Incline . Grasp the dumbbell and raise it to your chest. Instructions. Pull-Up (or Lat Pulldown): 4 sets x 6 reps; Seated Cable Row: 3 sets x 8 reps; Dumbbell Row: 3 sets x 12 reps; Straight Arm Lat Pulldown: 3 sets x 20 reps; Together, these exercises will hit all fibers of your lat muscles thoroughly. That how big is your back. Attach a rope to a cable stack and assume a standing position. Switch side after X amount of reps, and do the same with the other side. Dumbbell Pull-Over Straight Arm Lat Pulldown Exercise for back and triceps Exercise execution guide Starting position Standing, facing the high pulley cable machine, with your knees slightly bent, your torso bending over, back straight and your chest bulged. Benefits of the Lat Pullover. Supported dumbbell row; Lat Pulldown alternatives with barbell. They are wing-shaped muscles. The straight arm pulldown is an isolation exercise. Do it after your workout. The straight arm lat pull down mimics the movement of a dumbbell pullover. Yes, lat pulldowns work the triceps muscle. Keeping your shoulders back and down, pull the cable bar overheard with straight arms (chest activation) or arms with elbows faired slightly to the side (lat activation) until the bar is touching you're hips or legs (depending on anatomy) Bring the bar back to the starting position with control Useful resources Next, lower the dumbbell behind your head while keeping your arms straight. The traditional dumbbell row targets your upper lats, but you can recruit your lower lats by lifting the dumbbell back towards your hip rather than straight up towards your shoulder. Different from standing pulldowns, straight-arm pulldowns work your lats without engaging the biceps, though your triceps and pectorals assist the movement. Straight-Arm Pull-Down Perfect Technique STARTING POSITION: Stand, facing the high pulley (cable machine) or stand behind the bench of a lat pulldown apparatus, with your legs shoulder-width apart and your spine in a neutral position. If you exercise at home, dumbbells straight arm pulldown is the suitable variation for you. Because it creates an intense lat stretch in the upper (starting) position, the straight arm lat pulldown can be beneficial to beginning exercises to improve shoulder and back mobility. While keeping your arms straight, squeeze your lat and exhale, pulling the bar down, towards your quads. Set and Reps: 3x 6-12 10. Slightly lean forward, bending your knees a little. Start the movement with your arms straight - but elbows not locked - and the weight above your chest. It is performed by bringing the arms from an upward to the downward direction, which helps in strengthening your lats and broadens your posterior deltoid muscle thereby giving you a perfect V-taper. Start with arms extended and hanging perpendicular to the floor, then, keeping arms straight, pull both dumbbells back towards your hips by contracting your lats. Stand in front of a high pulley cable machine with your feet in a shoulder-width apart stance. The single-arm dumbbell row addresses muscular imbalances in your left and right upper body. This method lowers tension on your biceps and enhances the connection between your muscles and your mind. Table of Contents show Stand on your feet shoulder-width apart with dumbbells in both hands Bend over by hinging at the hip until the back is flat. Squeeze your chest hard in this position. The Obvious Lat Pulldown Alternative. The straight arm lat pulldown is an vital workout for persons of all fitness levels. Grab either tool with your . . Lat pulldown is the exercise where the weight is pulled down with the arms extended, in a straight line and parallel to the body. Obviously, the anatomy of the lats and the triceps is set in stone. AnderGDA 3 yr. ago I tend to do pulldowns with a rope attachment, since they give a much better ROM than with a bar. 4. 1. Exhale and pull the bar down to your thighs. Remember that you are not rowing the dumbbell to the ground but until your arm is straight. Isolation exercises like the straight-arm pulldown are typically performed with higher repetitions and an emphasis on time under tension. The teres major is a small muscle that spans from the bottom of your shoulder blade to the side of your arm and helps extend the shoulder and the triceps help bring your arms down aiding your lats. . straight-arm pulldown is a exercise machine exercise that primarily targets the lats. How to Do Straight Arm Lat Pulldowns Grip the bar with a pronated grip (palms facing away from you), slightly wider than shoulder-width. Straight Arm Lat Pulldown. Slowly lower the dumbbell back over your head keeping your arms straight. Change your torso angle for variation. The lat pulldown and straight-arm pulldown are both shoulder extension exercises, which primarily work the latissimus dorsi, which is the largest muscle in your upper body. I use 2 different attachements, either the rope or this bar. . A common mistake with many trainers is bending their arms during the straight arm pulldown. Exercise your biceps with this dumbbell exercise. Pulldowns hit the contraction half of the rom and pullovers hit the extension half. The back workout mentioned earlier is available for free in our workout app . Dumbbell Bent-Over Row (Single Arm) . Flex your shoulder as far as you can safely, pause and bring the dumbbell back to the starting position. READ SOMETHING ELSE. Grip and Torso Angle Do the straight-arm pulldown with a palms-down grip on the bar. Slowly extend your arms to return to the starting position. Squeeze your lats together while maintaining . What exercise works the latissimus dorsi back muscle )? Step 2. Also, remember to give your arms a slight bend. Then lower your arms slowly. Periodization Guidance: For those of you who are trying to strengthen your upper back with lat pulldown alternatives, you may want to try this exercise sitting down. Straight Arm Lat Pulldown Dumbbell Bent Over Rows Dumbbell Pullover . R ecommendation: The principle is the same whether you use a cable machine or a resistance band for this exercise. Keep the elbows pointing upward and don't let them sway outside your body. This makes it a pretty comprehensive upper body exercise that builds strength in several important areas. Execution Sit at the front of a bench and bring your torso between your legs, hanging your arms down in front of you. However, you might experience unnecessary . c) Maintain tightness in your core and repeat! Rep Power: 271. Reach up and grasp a standard lat-pulldown bar or long straight bar with an overhand (pronated) grip, hands shoulder-width apart, arms straight. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators . (Biceps by your ears.) Hang your arms straight down and use your lats to pull the dumbbells back until your arms are in line with your torso. Athletes known for having a great back are swimmers. The bar, however, allows you to use the pullodown as an assitance lift to improve your ability to "pack" your lats during the deadlift. 1) First, select a high pulley, or if adjustable, move the pulley up until it is approximately at head height. Bring the weight up to the starting position or until your arms are fully straightened. The straight arm lat pulldown activates the latissimus dorsi muscles AKA 'the lats. Rope Straight Arm Pull Down Instructions. With straight arms, push the bar down in front of you by contracting your lats. Lie flat on the bench. And developing good muscular lats is very important because it is very helpful in the broadness of your back. How to Perform the Straight Arm Pulldown Step 1. - Landmine rows. Dumbbell Rows. 2. Stand at an adjustable cable machine and grab the lat pulldown bar with an overhand grip that's about shoulder-width apart. August 21, 2022 by Sandra Hearth. As a result, it's a great movement for focusing on lat development. Just be sure to pull down and back with your elbows and shoulders, not push down with your arms. 3. Let the palms face forward. The straight arm lat pull down can be performed during your back workouts, upper body workouts, pull workouts, and full body workouts. Grasp the rope with a neutral grip (palms facing) and lean forward slightly by hinging at the hips. Performing the straight arm pulldown without a cable attachment is near impossible. Pro Tip If you struggle to feel your lats, try to limit the top end range of motion. - Lat pull-down machine. Grasp the ends of the band with an overhand grip. The emphasis should be on feeling the entire range of motion, not the amount of weight you use on the exercise. Make sure that you're feeling the activation of the lats as you bring the bar down completely and allow your shoulder blades to move naturally. Pause for a second. This is a highly functional exercise as it requires you to use a large number of your muscles to stabilize your body. You can do this exercise from home or in the gym. The straight-arm pulldown is a single-joint isolation movement that specifically targets your lats, and the flat bench is the cable equivalent of the dumbbell pullover. The muscle spans from your lower back to the middle of your spine and out to your shoulder, where it attaches. Raise the bar above your chest until your arms are fully straightened. That's why this single-joint movement, sometimes known as swimmers, is on our list. StrengthLog's Lats Workout. Grab the handle of the cable machine with your hands and palms wider than your shoulders. . 1. Maintain this elbow position, flex the shoulder, reaching back over your head slowly to stretch the lats. Dumbbell row to the hips is a fantastic exercise for building a strong . . . Grasp the bar with an overhand (pronated, palms facing down) grip with the elbow slightly bent. A more upright torso will put more stress on the lower portion of the lats. Instead, and teres major muscle groups ; the lats slightly flexed and initiate the movement by depressing the and! Torso will put more stress on the front of a bench and dumbbells with appropriate weight an isolation! Not recruit shoulder and chest muscles each lower lat thickness and should on. Or wider you to use a large number of your back a really nice look hands down pronated! And develop a bigger back during the entire set, keep your upper back and lat pulldown is suitable... 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