Because there is no elbow flexion this is a great "isolation" move for better lat development.
Anterior Core: The Rectus abdominis and obliques contract isometrically to keep your torso rigid and your spine neutral to better isolate the lats.Īll that said, the straight arm pulldown is surely a lat dominant exercise and really as isolated as it's going to get for the lats.Triceps: The long head of the triceps attached to the scapula helps keep the arm straight (along with the medial and lateral head) and assists the lats during shoulder extension.Posterior deltoid: The rear delt muscle assists the lats with shoulder extension during the concentric contraction.Pulling your shoulder blades down and back works your lower and middle trapezius and rhomboids. Trapezius and rhomboids: Your main upper back muscle between the shoulder blades is involved because they elevate during the eccentric contraction and retract and depress during the concentric.The straight arm pulldown focuses on one of the two major functions of the lats, shoulder extension, and is a great lower lat exercise. Latissimus dorsi: This is the fan-like large muscle located on your upper, middle, and lower back.There are also secondary muscles trained with this exercise which are: Straight arm pulldown seems like an isolation exercise for your latissimus dorsi muscles (lats) but it’s not the only muscle group it works. You can also do it from an upright standing position or a slightly leaned forward hip hinge position. This exercise is performed on a cable machine or lat pulldown machine, and it can be done with various attachments to train the lats from various angles for greater muscle development. This is really purely an accessory movement. The only downside with this lat pulldown variation is there's a low ceiling for load potential. It’s a great exercise to hone in on your lats.The straight arm pulldown exercise is as close to an isolation exercise for the lats as there is. Because you’re standing and not bending your elbows, you’ll take your lats through a larger range of motion for better muscle-building potential and you won't be using your biceps to assist the movement. With this variation, you’re standing, and your elbows are locked out the entire time. The straight-arm pulldown is a lat pulldown variation with a couple of important differences. Variations and alternatives of the straight arm pulldown.Benefits of adding straight arm pulldowns to your exercise program.
The muscles the straight arm pulldown trains.What the straight arm pulldown exercise is.
The straight-arm lat pulldown is a pure shoulder extension exercise that a lot of lifters miss in their efforts to develop a wide back and posterior of steel. But, you are still missing pure shoulder extension based movements, which isolate the lats, such as the cable straight arm lat pulldown (FYI some people call it a straight arm lat pushdown or cable pullover). These are all great compound exercises that train two or more muscle groups. To best develop the lats, you need well-rounded back training that includes horizontal pulls, vertical pulls, and horizontal-vertical pulls (i.e. Unlike most compound lat exercises, there is limited bicep action, which drives more activation to the lats. Row variations, chin-ups, and pull-ups will all give you wings. However, an exercise that’s often neglected but fantastic for isolating the lats is the straight arm pulldown. There are many great exercises to add strength and muscle to the lats.
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