Sharpen Up Your Lats With The Kneeling Straight-Arm Pulldown


There’s a couple of technique to “give you wings,” and this one doesn’t are available in a can. Lat pulldowns goal the broad, flat, winged-shaped muscle coveted by many lifters. Although pull-ups and chin-ups stay the gold commonplace for constructing the lats, lat pulldowns and the kneeling straight-arm pulldown variation is a precious instrument to extend quantity for improved dimension and power positive factors.

Unlike pull-ups/chin-ups, lat pulldowns enable a number of grips and physique positions to assault the lats from numerous angles for even muscle improvement. I assumed I’d seen most of what the lat pulldown needed to provide till I got here throughout this variation from Gareth Sapstead, MSc CSCS, a famend physique coaching specialist, Olympian coach, and writer of Ultimate Abs, brings his intensive experience to information you in his Kneeling Straight-Arm Pulldown.

But be warned. The kneeling straight-arm pulldown might provide you with wings.

Why Lat Pulldown Are Good

Here, Sapstead explains why lat pulldown must be a daily a part of your routine.

“Regular lat pulldowns should be part of your “big rocks” when deciding on the greatest workout routines to construct most muscle. Whether you do them overhand, underhand, with a large or slender grip is as much as you, and there are numerous benefits to every. They’re a compound motion tried and examined to construct your lats and general again width and recruit your biceps and forearms.”

Kneeling Straight-Arm Pulldown Benefits

However, not many workout routines are ‘isolation’ per se as a result of muscle tissues work in unison to perform the duty; straight arm lat pulldowns are as near an isolation train for the lats, explains Sapstead.

“Straight-arm lat pulldowns are an isolation train that can be utilized strategically to isolate your again and lats. This is advantageous for many who battle with feeling their lats working throughout common pulldowns.

You can do these in numerous methods to emphasise loading completely different parts of the train (i.e., completely different levels of shoulder extension); for instance, beginning additional again and away from the cable machine would change the purpose of maximal loading extra in direction of the center and backside portion of the train.” says Sapstead.

When you are taking the advantages of the straight-arm pulldown and alter your physique place, the wing magic solely improves.

“Slightly leaning over might help goal the stretched portion of the motion extra since you’ll enhance the vary of movement and the stretch. Due to the size of the rope and wanting to take care of pressure in direction of the highest of the motion, it is smart to kneel on the ground.

This could be good in the event you’re trying to pre-fatigue your lats earlier than a again exercise, use it as a part of a superset (pre-fatigue or post-fatigue superset) with pull-downs or pull-ups, or “finish off” your again in additional isolation in direction of the tip of your exercise” explains Sapstead.

How To Do The Kneeling Straight-Arm Pulldown

Although numerous attachments are used for straight-arm lat pulldowns, a rope attachment just like the one proven permits you to assist your wrists and helps take away your grip and forearms from the motion.

Here, Sapstead affords some additional type suggestions that can assist you get probably the most out of this glorious train.

  1.     Kneeling on the ground, leaning over to stretch the highest of the motion.
  2.     Keep your elbows barely flexed however on the identical angle all through, and drive your elbows down by your sides. While doing so, take into consideration your lats whereas performing the motion. cue right here can be to “burst oranges between your armpits” to have interaction your lats maximally.
  3.     Return to the highest so far as doable, attempting to get as a lot stretch in your lats as doable.
  4.     For some with weaker triceps, it’s possible you’ll really feel these right here too (notably the triceps lengthy head), however general, it’s best to really feel a very good contraction and pump in your lats after doing these.


Sapstead suggests two to 4 units of 12-20 reps for optimum outcomes. Consistency is vital, and in the event you can keep on with this train, you could be assured that it’s going to repay in new progress and width to your again.



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