Straight-arm lat pull-downs. Initial position – stand and face the machine with feet slightly apart; grip the bar with an overhand grip, arms extended and shoulder-width apart; fix the back and contract the abdominal core:
– Inhale and bring the bar to the thighs, keeping the arms extended (elbows can be slightly bent).
– Exhale at the end of the movement.
Straight-arm lat pull-downs. Performance of the exercise.
This exercise, which works the latissimus dorsi, strengthens the teres major and the long head of the triceps, which stabilizes the arm-trunk hinge.
Other Worked Muscles in Exercise
Comment: Many swim coaches use this exercise to develop a powerful crawl stroke.
Straight-arm Lat Pull-downs – Workout Video
Straight-arm lat pull-downs. Application of the exercise.
Who shall do it: Everybody from beginners to experts.
When: In the midpoint of the training session. Before straight-arm lat pull-downs you should perform chin-ups and back lat pull-downs.
How many: 3 – 4 sets, 10 – 20 repetitions.
Lats and Middle Back Exercises
Back width:
- Chin-ups
- Reverse chin-ups
- Lat pull-downs
- Back lat pull-downs
- Close-grip lat pull-downs
- Straight-arm lat pull-downs
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