Transformed: Week 6, Day 36 - Full-body Workout

The lats are crucial postural muscles that help give muscular shape to your back and torso. Here's a guide to one of the best lat-developing movements in existence!

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Straight-arm pull-down tip

Also known as a cable pull-over, the straight-arm pull-down is an isolation movement that targets your lats, the large, flat muscles that dominate your middle back. If you've only been doing lat pull-downs or pull-ups in the past, it can be hard to know how to perform this exercise correctly. Charlotte Oldbury is here to help!

Charlotte Oldbury Transformed Tip, Day 36: Straight-Arm Pulldown
Watch the video - 1:18



Put your cable machine at the highest setting. Keep your arms extended straight at about shoulder width, maintaining a slight bend in the elbows. Keep your feet hip-width apart.

Breathe out as you bring the bar or rope down, and in as it goes back up. Squeeze your lats and hold your abs in to support your lower back.

Day 36: Full-Body Workout
1

Barbell squat

4 sets of 8 reps
Barbell squat Barbell squat

2

Dumbbell Step-Up

3 sets of 10 reps
Dumbbell Step Ups Dumbbell Step Ups

3

Barbell Bench Press

4 sets of 8 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

4

Cable Cross-over

3 sets of 10 reps
Cable Crossover Cable Crossover

5
Underhand Cable Pulldowns Underhand Cable Pulldowns

6

Dumbbell Incline Row

4 sets of 8 reps
Dumbbell Incline Row Dumbbell Incline Row


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