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Straight-Arm Pulldown


This exercise works the teres major (“upper lat”), the latissimus dorsi (“lat”), the long head of the triceps and the posterior deltoid (“rear delt”).

 pull down front top near jonnysfitness fitone pelkovenstrasse    pull down front top jonnys fitness fitone munich

  1. You will start by grabbing the wide bar from the top pulley of a pulldown machine.

  2. Use  a wider than shoulder-width pronated grip.

  3. Step backwards.

  4. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you.

  5. If your arms are not fully extended then you need to step a bit more backwards until they are.

  6. Pull the bar down by contracting the lats until your hands are next to the side of the thighs while keeping the arms straight.

  7. Breathe out as you perform this step.

  8. Go back to the starting position while breathing in.

  9. Repeat for the recommended amount of repetitions.

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