Straight-arm bar pull-down

The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more.

Benefits

Strengthens the muscles of the lats, upper back, and core
Easy to alter grip width to provide variety or "feel" the movement working better
Effective alternative to pull-overs, especially for people with limited overhead shoulder mobility
Cable provides constant tension throughout movement and multiple choices of handles

Type: Strength
Main Muscle Worked: Triceps
Equipment: Cable
Level: Intermediate

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Straight-arm bar pull-down Images

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Straight-arm bar pull-down Instructions

Straight-arm bar pull-down muscle diagram