Grab a barbell with both your hands. The cable straight arm pulldown (with rope) is an exercise that we highly recommend not just because it’s an effective lat builder, but because it increases scapular strength and stability. This one is a useful way to work out your muscles without much hindrance. Despite working the chest muscles, the dumbbell pullover is actually better classified as a back exercise. Execution. They both target similar muscles such as the lats, back, shoulders, and arms. In other words, if your upper arm is moving in toward the front of your body, in some way, you will involve the chest. Learn more about: cookie policy, The most spectacular way to perform a Straight arm pullover, Accomplish a well-toned body with a Trap bar deadlift every day, Here are the best weightlifting shoes to meet your fitness goals. Keep breathing gradually. Gradually, drive your arms down to the sides. Create traction by going with the head to the right side. Your email address will not be published. Contreras found that dumbbell pullovers incited more chest work than straight-arm cable pulldowns or dumbbell pullovers incited lat work. To perform this exercise you’ll need some moderately heavy dumbbells and a flat bench. Although the straight arm pulldown is a good work out many find it a bit complexing. If cable attachment is too high, grasp attachment first, then sit down. New York, NY 10001 Pretend to stuff them in your back pockets so, make movements like that. In the age of information, we have a lot to shift through. Is the rope straight arm pulldown helpful? Then do it on the contrary. Which are the Top Energy Supplements for Men? Here are a few top straight arm pulldown alternatives to try out right away! A point where information can be a hindrance instead of a help, a point where too much information can actually trip you up. 20 Finest Male Fitness Models and Their Story, The Most Effective Method to Improve Your Fitness With 4 Pack abs, Legs Press vs Squat: The Killer Training for Legs, Weighted Crunches- Learn How can Effective Help You Build Abs, Female Fitness Model: Inspiration For Your Fitness Journey Ahead. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. Just because you find this exercise difficult doesn’t mean you have to give up on its benefits as well. Get our latest news straight into your inbox. Add in the core work and thoracic spine mobility and this exercise is a one man band to swole city. Your torso should feel solid. 2. 1. It is performed by bringing the arms from an upward to the downward direction, which helps in strengthening your lats and broadens your posterior deltoid muscle thereby giving you a perfect V-taper. For the upper body, this workout can help make movements easier by working out the right muscles. From google chrome, to iphone’s, to smart watches, most people in western civilization have more knowledge at their fingertips than all of our ancient ancestors combined. The straight-arm cable pulldown is an exercise that is relatively easy to perform. Now, bend the forearm and bring the dumbbell to your shoulders. View this post on Instagram. Step back from the station a bit. Grab the bar with an overhand grip, your hands shoulder-width apart. -Adjust the positioning to concentrate or go easy on certain muscle groups. This targets the middle and lower portion of your pectorals and also works your lats – the “wings” down the sides of your back. Required fields are marked *. Straight-arm dumbbell pullovers work your lats, pecs, and abs. Proper form is critical to see full benefit from straight-arm pull downs, as well as prevent injury. ExRx.net, Cable Seated Straight Arm Pulldown; Tags isolation pull cable rhomboids teres major pectoralis minor latissimus dorsi triceps brachii posterior deltoid levator scapulae lower pectoralis major. The lat pulldown uses more upper and middle back muscles, while the straight-arm pulldown uses more of your triceps and abs. With regular exercise, you will be standing upright with proper posture in no time. 5. With elbows fixed approximately 30°, pull cable attachment down until upper arms are to sides. You must hold the attachment with both your hands. If you follow the steps correctly, the workout will become more convenient to perform. If you want to perform this workout, follow the instructions to leave no stone unturned. With that being said, there’s also a point of diminishing returns. Attach a rope handle to a high pulley of a cable station. Release the weight down behind your head as low as possible before bringing it back up to your chest. Join The Movement. 3. This is how you can have your straight arm pulldown muscles worked. 2. 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Performing the Straight-arm Pushdown Emphasize the stretch : This is a great warmup movement because of the stretch you can achieve using a pulley or cable machine. Yes. While pullovers also use that function, the cable straight-arm pulldown is superior to maximally target the lats because the tension is more constant throughout the range of motion, whereas dumbbells or a barbell only load half of the movement. Your email address will not be published. Seated Chest Fly using One-Arm; Lying Cable Crossover; Resisted Punch; Lying Straight-Arm Pullover; Lying Straight-Arm Half Pullover; Bench Press. Repeat the exercise for added benefits. The Straight-Arm Pulldown. The bar must be running crosswise above your head. This one is a convenient version of the pullover … Bend your hips back until your torso is at a 30-45-degree angle. Make sure that your hands are parallel to one another. Like the Single Arm Bench Supported Row, the Kroc Row is a … Please accept the terms of our newsletter. Row Variations - Kroc Rows. Attach a straight bar to a cable … Try and perform as many repetitions as you can for this exercise. Also known as Cable Seated Straight Arm Pulldown. The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. Commando traction: This is the variation to the classic chin up with work on the vertical plane. Exercise Description. For those who practice this exercise regularly at the gym, they receive results that last for a lifetime. Your hands must align with each other. Once you reach the bottom, pause for a few seconds. Contreras has since added to this idea, saying: "In November 2011, a study came out in the Journal of Applied Biomechanics that showed the barbell pullover worked much more pec than lat. Straight-Arm Cable Pulldown. If you want to overload the exercise, keep the weight higher so that there is more weight to pull down. The single arm dumbbell pullover is done similarly to the regular pullover, weight the exception that the lifter focus on one arm at a time. Exercise your biceps with this dumbbell workout. 1. This is crucial for being able to maintain a safe and string lifting posture when it comes to performing the multi-joint, compound lifts such as deadlifts, pull-ups, squats, and bench presses. Alternative Names: Straight arm dumbbell pullover, lying dumbbell pullover, cross-bench dumbbell pullover Type: Strength Experience Level: Intermediate Equipment: Dumbbell Muscles Targeted: Chest, lats, triceps, shoulders Mechanics: Compound Average Number of Sets: 2-3 with 12-15 reps each Variations: Incline, bent arm, decline dumbbell pullovers Alternative: Bench press, cable chest dip Hit us up in the comments section and let us know what you think about the classic straight arm pullover. It will help immensely. Return attachment overhead. 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