Straight Arm Pull-down

Directions:

Preperation/body position

1. Set correct resistance on weight stack. Attach wide bar to the high pulley.
2. Stand facing the cable station, and grasp bar from overhead.
3. Take a step back, with one foot further back then the other so to be in a more stable posture.
4. Bend torso forward slightly, keeping back straight, and arms extended overhead with a slight bend in the elbows.

Excution/Movement

1. Pull cable down until upper arms are down near sides. Keep bend in the elbows fixed throughout exercise.
2. Once peak contraction is reached, slowly control bar back to starting position using the reverse motion of the concentric phrase.
3. Repeat for desired number of repetitions.

Comments

The straight arm pull down is a very effective exercise to stimulate the latissimus dorsi, whilst minimising elbow flexor recruitment by keeping elbows fixed throughout execution.

It is important to keep a bend in the elbows throughout the movement, so not to place excessive stress on the elbow joint.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.