Rope Straight Arm Pulldown Muscles Worked

Don t worry about getting bigger beneath your armpits like a bodybuilder.

Rope straight arm pulldown muscles worked. These two muscles aren t strong enough to override the lats though so the lats still take the brunt of the work. It can either be performed in an athletic upright stance or slightly bent over. The straight arm pulldown is ideal for lifters who can t feel their lats working on traditional pulldown exercises. The straight arm cable pushdown is a basic lat pulldown alternative.

Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and. Rope straight arm pull down instructions. Instead of pulling the bar attachment down vertically and parallel to your body you ll be keeping your arms extended and straight in front of your body. So take a deep breath and start training.

Greater range of motion than standard pulldowns. Start with the bar at shoulder level arms extended and parallel to the floor. Straight arm cable pull downs focus on the large muscles in your back and can be included as part of your balanced strength training program. Reach up and grasp a standard lat pulldown bar or long straight bar with an overhand pronated grip hands shoulder width apart arms straight.

The straight arm pulldown also involves the teres major a good thing since it completes the look of the lats and increases the width of your back as well as the posterior deltoid. It both stretches and contracts the muscles of the lats latissimus dorsi as well as providing additional activation to the other upper back muscles and the core. During a straight arm pulldown the triceps work isometrically to hold the arms straight. Ab pain from pullups.

At the shoulder the long head of the triceps attaches to the scapula. The american college of sports medicine advises. The serratus anterior assists the bigger muscles to perform heavy duty work and cannot easily gain in size. It aids the latissimus dorsi and teres major in extending the arm making it an active participant during straight arm pulldowns.

Lean forward a bit and inhale deeply. The straight arm rope pull down is a variation of the straight arm lat pull down performed using a cable stack machine and a rope grip. Rope pulldown exercises provide a quick and easy workout to strengthen your serratus anterior. Bend your knees slightly keeping your head straight and lower back in a natural arch.

Grasp the rope with a neutral grip palms facing and lean forward slightly by hinging at the hips. Attach a rope to a cable stack and assume a standing position.