Pull Down - Straight Arm

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Traps Lats Posterior Delts Strength High Low Cable Machine Pull Gym

Purpose: This is a good exercise for increasing strength and size in the upper back. It also involves the biceps and the posterior delts.

Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats and middle back.

Stand in front of a high pulley holding a long bar with a wider than shoulder-width grip. Grasp the bar with an overhand grip. Lean forward slightly (about 30 degrees) with your arms fully extended in front of you. Your knees are slightly bent. Feel the stretch in the lats. This is the starting position. Pull the bar down until your hands are next to the sides of your thighs. Keep your arms straight. Ensure that you are using your lats. Exhale during this movement. Slowly return to the starting position, keeping your arms extended. Inhale during this movement. Repeat for the required number of repetitions.

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.