What does straight arm pulldown work?


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By Danielle Hildreth

What muscles does straight arm pull down work?

A straight arm pulldown isolates and works your latissimus dorsi muscles, commonly know as the lats. For those of you who don’t know, this muscle group is commonly referred to as the lats and is found in the middle of your back.

Are straight arm pulldowns better than lat pulldowns?

While the pullover is similar, the cable straight-arm pulldown is superior at targeting the lats because the tension is more constant throughout the range of motion.

What part of LAT does the straight arm pull down work?

The straight-arm pulldown primarily emphasizes the latissimus dorsi (lats) and the teres minor muscle. Both of these muscles work to extend the arm, which is the main action in this exercise. Your triceps will get some indirect work as well, as they also assist with extension of the arm.

Does straight-arm pulldown work abs?

The straight arm lat pulldown also incorporates the triceps, chest, abs, shoulders, and upper back. While your back should do most of the work to bring down the weight, other muscle groups will activate to help stabilize the movemen.

Which pulldown is best for lats?

Close Grip Pulldown

The close grip pulldown is one that you should choose if you want to focus more on isolating the lats. The closer grip will keep the arms more vertical which puts them in the best position when it comes to pulling with the lats only.The Perfect Lat Pulldown Form:

  • Grasp the handles slightly wider than shoulder-width with a closed, overhand grip.
  • Keep your torso and spine in a neutral position with a slight backward lean (approximately 10-15o backward should do the trick).
  • Exhale while pulling the bar down toward the upper chest.

Are pulldowns good for lats?

The lat pulldown is a great exercise to target your lats, but it also works a variety of other muscles that work together to extend and adduct your arms. It provides an alternative to the pullup when you’re not yet strong enough to perform one without assistance.

Is wide or narrow lat pulldown better?

A wide grip is better for lifters who want to increase lat strength or size or for those looking to improve their pull-ups. A close grip is better for those looking to target their mid and upper back or increase the strength of their back overall.

What grip is best for lats?

Which Lat Pulldown Grip Is Best? This will depend on your goals. A wide grip will be best for those looking to increase the size and strength of their latissimus dorsi. A closer grip will be best for those looking to increase the size and strength of their rhomboids and trapezius.

Is neutral grip lat pulldown better for lats?

Does your hand position make a difference? No matter which grip width a pronated hand position will create more muscle activity in the lats than a supinated grip will. According to this study, the grip orientation had no marked influence on either the middle trapezius or the biceps brachii.

Does wide grip lat pulldown work lats?

Primary Muscle Groups:

As you may have guessed, the wide grip lat pulldown primarily works your lats. Originating in the lower/mid back, the latissimus dorsi is the largest muscle of the back. Your lats play a significant role in most “pulling” exercises such as the lat pulldown, pull ups, and other rowing exercises.

Is underhand grip better for lats?

An underhand grip allows you to pull the weight down further than you normally would with an overhand grip. As a result, you maximize the contraction of your lats at the bottom of each rep, which helps to build a thicker, stronger back.

Is neutral grip better for lats?

Neutral grip pull-ups work both primary and secondary groups of muscles. Furthermore, when you use a neutral grip for pull-ups, you work the majority of the muscles in the upper body. This includes the latissimus dorsi or lats, the biceps, pectorals, triceps, obliques and many other muscles!

What grip for lat pull down?

How to Do Lat Pulldowns. Grip the bar with a supinated grip (palms facing you), about shoulder-width apart. Sit down with your thighs under the leg support, keep your chest up, and look up at the bar. Inhale and pull the bar towards you.

Is wide grip pull-ups better for lats?

Wide grip pull-ups are an effective bodyweight exercise for building upper-body strength. Wide grip pull-ups are essentially a regular pull-up with a wider hand position. The main benefit of a wider grip is increased activation of the latissimus dorsi or lats for short.

Is neutral grip better for lat pulldowns?

A neutral grip is the best for protecting your wrists from pain & injury. Most people will find that continuously loading a pulldown with a supinated (underhand) or a pronated (overhand) grip will become taxing for the wrists. Not only is this painful, but it’s also stopping you from working out to your maximum.

Why is reverse grip better?

In a street fight or brawl, reverse grip is very efficient for both offense and defense. It allows you to keep your hands up for blocks, while still letting you attack without having to extend your whole arm for a thrust.

Is underhand lat pulldown better than overhand?

The underhand grip pulldown better stimulates the lower-lat muscle fibers, giving the appearance of thick, full lats all the way down to the waist, a la Dorian Yates. You should routinely include both exercises in your back program for the best overall lat development.

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