The Cable Straight Arm Pulldown is a strength training exercise that targets the back muscles, specifically the latissimus dorsi. This exercise can help improve overall upper body strength and muscle definition.
How to perform
Step-by-step instructions for Cable Straight Arm Pulldown:1. Begin by setting up a cable machine with a straight bar attachment at the top pulley.
2. Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grab the straight bar with an overhand grip (palms facing down) and your hands shoulder-width apart.
4. Engage your core and keep your back straight as you extend your arms fully overhead, keeping a slight bend in your elbows.
5. Keeping your arms straight, exhale as you pull the bar down towards your thighs in a controlled motion.
6. Squeeze your shoulder blades together at the bottom of the movement to engage your back muscles.
7. Inhale as you slowly release the bar back to the starting position with control.
8. Repeat for the desired number of reps, typically 3-4 sets of 10-15 repetitions.
Tips:
- Avoid using momentum or swinging to perform this exercise. Focus on controlled movements to fully engage the muscles.
- Keep your core engaged throughout the movement to maintain stability.
- Choose a weight that challenges you but allows you to maintain proper form. Adjust the weight as needed.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.