Build great upper body strength with the straight arm pulldown.
To say we don’t care about building those vanity muscles just isn’t true, but for those of looking to challenge those often times overlooked muscles, the straight arm pulldown is the way to go. A great exercise for building effective strength and size, this is a great upper body killer, really working many muscles in our upper half to see great gains. An exercise you may not have heard of, it is smart to include this into your routine for it will cause muscle confusion and force you to pay attention thus causing growth.
A variation of the lat pulldown, you will find this movement to be unique but worth your time. By increasing range of motion and working to better tackle your back muscles, you can build functional and sport specific strength by finally showing your back some love. A great exercise for lat development, you won’t be disappointed once you start nailing down reps with the straight arm pulldown.
Let’s take a look at the straight arm pulldown and see what makes this exercise so great for those upper body gains. From what it is, to muscles worked, the many benefits with it, and how to perform it, you will be set up to succeed and increase strength and size with a successful upper body exercise.
What Is The Straight Arm Pulldown?
The straight arm pulldown is a variation of the lat pulldown, a back exercise we all know and love. This isolation exercise targets your lats, but will also hit muscles both in your back and other upper body groups. An exercise for those seeking the best in terms of strength training, this is the perfect workout for lat development while also challenging those other muscles groups to grow, With plenty of variations to try off of this one, you have plenty of room to explore with all of your workouts.
Muscles Worked
When it comes to this exercise, the main muscles worked are your lats, as this will primarily target and isolate them out. But other back muscles are worked as well, particularly those in your upper back and your rear delts. As for arms, your triceps may feel a burn as well as your chest but this is more supporting as opposed to literal work done. And as a result of keeping your core braced, we will give your core credit for working as well.
Benefits Of The Straight Arm Pulldown
A great exercise for you will work to provide for a host of benefits that can greatly enhance all areas of your gains. By working on others areas aside from increasing strength and size, a well-rounded exercise is all you need to see serious gains.
Benefits of the straight arm pulldown include:
- Lat development: As an isolation exercise for your lats, you will work to develop them overall while increasing strength and size.
- Upper body growth: By working other upper body muscles you build muscle all around including your triceps, chest, but more importantly, upper back and rear delts.
- More efficient pulling movement: As a muscle that is pivotal in pulling movements, those functional and sport specific movements will be enhanced (1).
- Better range of motion: Working with a bigger range of motion allows increased time under tension for more growth (2).
- Enhanced mind-muscle connection: Working to focus on form can increase your ability to stay engaged while building this connection (3).
- Fix deadlift form: By placing your lats in a similar position to where they are in a deadlift, you work to facilitate similar engagement thus mimicking deadlift form.
- Nice alternative: An alternative to the lat pulldown, you give yourself room to change up your workouts with a great variation of an already awesome exercise.
How To Perform it
Here are the steps for performing the straight arm pulldown (4):
- Hook up your rope attachment to the cable machine. Facing the machine, grab each handle on the rope attachment.
- With your core engaged, shoulder blades pulled back, and a slight bend in the hips, you should find yourself at around a 45-degree angle.
- When ready, drive your arms down to your sides so your hands end up near to or in line with your hips. You will feel a stretch in the lats.
- In a controlled motion, slowly return back to the starting position.
- Repeat for your desired number of reps.
Best Supplements For Serious Gains
After performing a grueling exercise like the straight arm pulldown, on top of the rest of the workout you completed, the right supplements can make all the difference. Having a shelf fully stocked is what you need to thrive inside and out of the gym. To start, always finish your post-workout routine with a protein powder for this will greatly impact your gains while working to enhance recovery. On top of that, looking towards that overnight repair requires the best in terms of casein protein which is a slow-digesting protein to give your muscles fuel throughout the night. To stay as healthy as possible, consider a multivitamin, omega-3, or super greens supplements to get those vitamins and minerals so you stay as healthy as possible.
Wrap Up
The straight arm pulldown is a great isolation exercise for your lats while also giving some other muscle groups a nice burn. A variation of the lat pulldown, what you get with this is a nice alternative to increase strength and size, work to improve range of motion, enhance mind-muscle connection, and confuse those muscles so they have no choice but to grow. The right exercise can make or break your gains and having the proper tools, like supplements, to do so will only make it that much easier. Try the straight arm pulldown today and see what this can do for all your back development needs.
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*Images courtesy of Envato
References
- Hori, N.; et al. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
- Pinto, R.; et al. (2012). “Effect of range of motion on muscle strength and thickness”. (source)
- Calatayud, J. et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
- Pierce, K. (1998). “Straight-Arm Lat Pulldown and Push-Up on Balance Board”. (source)