All about the Straight Arm Cable Pull-Down
(Back & Shoulders)
BENEFITS & MUSCLES WORKED: Back, Shoulders, Core, Arms
START POSITION: The start position is as shown on the right. Note the unusual stance – study this and get it right because this exercise is unique and has some great benefits that are not easily gained from other exercises.
Note that the person is looking forward just below the horizontal (i.e., looking slightly downwards). Arms are not horizontal; they are tilted slightly upwards, and the elbows are locked out. Knees are slightly bent with thighs pointing backwards about 35° off the vertical. Hips and bum pushed backwards.
Hands should be placed at exactly shoulder-width apart and parallel to each other. You may also find it helpful to tuck in your belly by squeezing your abdominal muscles. Also, the feet should be positioned slightly apart and parallel to each other. Your feet and legs should not be touching on the inside.
NOTES: Difficulty Rating: 63%
From the start position shown, keep both arms very straight and press the bar attachment downwards and in towards your thighs. Try not to move your feet, knees, head, or hips as you press down and let the bar slowly back up again. The whole movement should be from the shoulders. You will also feel some tension in your upper back and core muscles, which is precisely what we want to happen. Be especially careful not to use too much weight for this exercise, as you could hurt your back or shoulders.
Lower weight and high reps are BEST in nearly all gym exercises (unless, of course, you are training to be a monster).