Straight-arm lat pull-down - Perfect Form - Brief Article

Men's Fitness, March, 2002

Let's face it, even the simplest movements in the gym are loaded with opportunities for a breakdown in form. And when one occurs, two bad things can result: injury or a reduction in the effectiveness of the movement.

The straight-arm lat pull-down is a great finishing exercise to help bring out the detail of the lat, chest and serratus (the riblike muscles below your pecs). It's a seemingly simple movement, but requires perfect form to be effective. Here's how to do it right.

RIGHT WAY

START

* Hold a straight bar attached to a high pulley with your hands held eight inches apart.

* Step back until your arms are extended in front of you at head level and the weight stack is supported.

* Position your feet shoulder-width apart, knees slightly bent.

* A slight bend at the hips.

* Shoulders held down.

* Chest up, eyes forward.

FINISH

* Arms extended.

* Bar touches the front of your thighs.

* Posture and shoulder position maintained.

WRONG WAY

START

* Hands held too close.

* Arms extended overhead takes stress off working muscles.

* Arms bent.

* Body too upright and close to pulley.

* Shoulders raised.

FINISH

* Hands positioned too close lessens stress on lats.

* Arms bent reduces range of motion.

* Body too upright and too close to pulley limits range of motion.

* Shoulders raised reduces stress on lats.