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01.07.2012

Straight arm lat pulldown exrx, cable crossover exercises chest - Plans Download

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The straight-arm pulldown and standing pulldown both work your upper back muscles, but there the similarity ends. Performing Standing PulldownsTo perform the standing pulldown, reach up and grasp the bar on a lat pulldown station with a wide overhand grip. Standing Pulldown ConsiderationsThe standing pulldown is a compound multi-joint movement that works the latissimus dorsi and rhomboids in your back, together with your biceps. Performing the Straight-Arm PulldownTo perform the straight-arm pulldown, grasp the bar on a high pulley station with a close overhand grip.
Straight-Arm Pulldowns ConsiderationsThe straight-arm pulldown is single-joint isolation movement that specifically targets your lats, and is the cable equivalent of the flat bench dumbbell pullover. Step 2Exhale and slowly pull the bar downward until your upper arms are at your side and your palms are facing the wall behind you. Step 1Perform the straight-arm pulldown when you plan to focus specifically on the latissimus dorsi muscle in your back. Variations in the lat pulldown include an underhand grip and the rear pulldown where you pull the bar behind your neck.


Distinct from the standing pulldown, the straight-arm pulldown works your lats without engaging the biceps, though your triceps and pectorals assist the movement.
The straight-arm pulldown is a single-joint exercise, in that you are only moving your shoulders. As a single-joint exercise, the straight-arm pulldown pre-fatigues the latissimus dorsi muscles and allows for a more intense back workout. If you work your back muscles twice a week, perform the lat pulldowns during your first weekly workout and the straight-arm pulldowns during your next workout to provide variety in your workout routine. Engage your core muscles to protect your spine, keep your back straight, then exhale as you pull the bar down to your chest with your elbows pointing backward. The pulldown is much better performed sitting down, with a pad across your thighs to ensure you don't ride up with the weight stack and your body optimally positioned so you can focus mainly on the target muscles. If back fat is a struggle, the lat pulldown and straight-arm pulldown exercises are just what you are looking for. Because of this, the latissimus dorsi is the main muscle controlling the load and is not using the assistance of secondary muscles.


Follow with lat pulldowns, deadlifts, bent-overs rows and seated rows for a complete workout. Emphasize your lats and rhomboids by squeezing your shoulder blades together as you pull the bar down. Inhale as you straighten your arms to return the bar to its starting position in a controlled manner.
Exhale as you pull the bar downward until it touches your thighs and your upper arms are next to your sides.



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