deluxeasfen.blogg.se - Kneeling straight arm cable pullover

Straight-Arm Pull-Downs- 45 degree bent – also, you can use straight bat instead of rope attachment Replacement Exercises (Substitutes)

To extend the range of motion, bend farther at the waist so that your torso is a roughly a 45-degree angle to the floor.

Straight-Arm Pull-Downs – rope attachment Straight-Arm Pull-Downs – rope attachment

Use a rope attachment so that the hands are close together and on a neutral position (palms facing each other).

The pulley helps you maintain continuous tension during the contraction phase, which you cannot do with dumbbells.

Don’t shrug or push with your arms instead, try to isolate the lats.Expand your chest and arch your back at the end of the movement to get more traction.Avoid elevating your shoulders towards your ears, arching your back, and bending your arms.Keeping your back and arms straight (and the rest of the body in the same position), bring the bar all the way down to your upper thighs in an arc.Do not bend your hips to “muscle down” the weight.Maintain straight arms throughout the movement.Keep your head level and eyes forwards.Straight Arm Lat Pull-Downs Straight-Arm Lat Pull-Down Key Points Hold the contraction for a count, then slowly return to the start position. Expand your chest and arch your back at the end of the movement to get more traction. MOVEMENT (ACTION): Inhale and bring the bar down and toward you in a controlled movement until it touches your thighs, keeping your arms extended (elbows can be slightly bent). You can bend slightly forward at the hips (no more than 10-15 degrees) or you can remain your body fully upright. Step back a foot or two (about 30 to 60 cm) so the weight doesn’t rest on the stack. Grasp the bar in an overhand grip with your palms facing down and your arms extended (but not locked out).

STARTING POSITION: Stand, facing the high pulley (cable machine) or stand behind the bench of a lat pulldown apparatus, with your legs shoulder-width apart and your spine in a neutral position. Avoid this exercise if you suffer from any shoulder problems. This exercise uses the stabilizers of your core, your quads, and your glutes to fix you in position. Beginners may find it difficult to achieve good technique, and the exercise is therefore recommended for experienced athletes.

This muscle use is similar to certain swimming strokes. In contrast to other lat exercises, the biceps is hardly involved while the triceps holds the elbow in position isometrically and the long head is also actively involved in the effort. Even so, it works the latissimus dorsi from a different angle than conventional machines. Straight-arm lat pull-down (standing cable pullover) is a good exercise for the middle back, but it does not allow you to load up with much weight, because the cable would pull you upward. Straight-Arm Lat Pull-Down Exercise Guide