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BackCableIsolation — shoulder extension

Straight-Arm Pulldown

Reviewed by Bryan Cortez, MS

Lock the elbows, sweep with the lats — bend them and it's just a pulldown.

Rep Sweet Spot
10-20
Sets
2-4
sets
RIR
0-1

How to do it

Setup

  • Stand facing a high cable, slight hip hinge, soft elbows locked straight, bar at forehead height.

Execution

  • Drive the bar down to the thighs in an arc using the lats, squeeze, control the stretch back up; keep the elbows fixed
  • don't bend them into a pulldown.

Common Errors

  • Bending the elbows (turns it into a pulldown)
  • Using the torso to push it down
  • Cutting the overhead stretch short
  • No squeeze at the bottom

No-Fly Zone

under 6 reps (it becomes a pulldown once you bend the elbows to lift heavier)

Programming

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The Evidence

Isolates lat shoulder-extension. Does NOT involve the biceps or build the load of a row/pulldown.

SFR — 4

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

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Clean Whey protein

An easy way to hit your daily protein target.

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.