Straight-Arm Pull-Down

Targets the lats.

Face and stand at a distance from a lat pulldown machine. The cable is at the highest level. Your legs are a little bent and your feet are narrower than shoulder width distance apart from each other or at a shoulder width distance from each other. Your hands are at chin level. Expand your chest. Your arms are straight and a little bent, palms facing down. Slant your upper body. Bend at your hips. Your upper back is a little curved and your lower back isn't curved. To focus on your upper lats minimally slant your body. To focus on your lower lats slant your body more. Contract your lats and sweep the bar attachment toward your quadriceps. With a rope: Your weight is on your heels. Your thumbs point upward. Pull straight back up to the point when your hands are at the sides of your body. With a straight bar: Your thumbs and index fingers wrap around the bend of the straight bar. Pull the straight bar with the outside of your pinky fingers straight back up to the point when the straight bar hits your quadriceps. Pause. Return to the starting position.

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