- The straight arm lat pull down is a solid isolation exercise for targeting the upper lats. This exercise is best used as a finishing exercise or as a superset/pre-exhaust set. You will need either a high pulley cable machine or a lat pull down machine for this exercise.
- Attach a straight bar to the high pulley and set the weight you want to use on the stack.
- Position yourself in front of the machine, around 2-3 feet away, facing the machine.
- Grip the straight bar with an overhand grip with your hands at around shoulder width apart.
- Keeping your body straight, and your arms straight, take the weight off the stack by moving your arms so they're parallel to the floor. This is the starting position.
- Keeping your arms straight, rotating at the shoulders only, pull the weight down as far as possible without letting the bar touch your body.
- Pause, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
- This is an isolation exercise - weight is not important! What is important is isolating the lats, keeping your body perfectly still, keeping your arms straight and controlling the weight.
- You let the weight go up above shoulder height at the top of the movement.
- Remember to go slow and control the weight. If you're doing this exercise right, you'll feel it!