STRAIGHT ARM LAT PULL DOWN

Muscles Trained :
Latissimus Dorsi, Teres Major, and Triceps

Joint Actions :
Shoulder Flexion

Instructions :

1. Stand facing perpendicular to a high cable pulley in shoulder width stance with knees slightly flexed (bent).
2. Grasp the bar with a pronated (overhand grip) with the hands shoulder width apart.
3. Extend (straighten) elbows overhead with a slight bend in the torso.
4. Focus eyes straight ahead.
5. To begin the movement, simultaneously pull arms downward towards the body, and extend (straighten) the torso.
6. Exhale throughout the downward movement phase.
7. Continue pulling downwards until the bar reaches the front of the thighs.
8. Slowly raise the bar and return to starting position.
9. Inhale throughout the upward movement phase.
10. Repeat movement for desired number of repetitions.

Variations :

1. Take a wide grip, greater than shoulder width.

Common Mistakes :

1. Flexing (bending) elbows too much.
2. Leaning forward during the downward movement phase instead of extending your torso.

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