Straight-Arm Pulldown Using a Straight Bar Attachment
a.k.a. Cable Pullover
Differentiation: Mechanics
This variation of a lat pulldown is unique. Here is how: you use a Straight Bar Attachment | instead of a rope attachment. You keep your arms straight throughout the movement. Keeping your arms straight helps maximize the work done by your lats. Isolating the effort to this muscle increases their overall definition.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting.
2) Set the pulley at its highest setting.
3) Obtain a wide grip lat pulldown bar attachment.
4) Clip a wide bar attachment onto the pulley hook.
5) Stand facing the machine about four feet from the machine
6) ...with your feet shoulder-width apart.
7) Reach up to grasp the bar with your hands shoulder-width apart - using an overhand grip.
8) Your arms should extend straight out in front of you.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pulling the bar down with both hands
3) ...and keeping your arms straight
4) ...until the bar reaches your thigh level.
5) Squeeze and hold this position for a count of one second.
6) Then, inhale while gradually allowing the cable to retract to the starting position using a controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.
Keep your arms straight during the entire movement - to prevent your biceps from doing any work.
Imagine your hands as hooks as you pull the weight down.
It is important to keep your chest up and back flat.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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