How to Strengthen Upper and Mid Back With Straight Arm Pull Downs

The straight-arm pulldown is a type of exercise that involves the use of resistance from a pulley cable on the lat pulldown machine. This is good training for the back, especially for the latissimus and the rhomboid muscles.The latissimus dorsi may not be as noticeable as other muscles, but it is the largest and the most powerful back muscle, located in the middle area of the back. Its main actions include extension, adduction, transverse extension and internal rotation of the shoulder joint -- the type of movements we use in swimming or rowing a boat. The rhomboid muscles, on the other hand, are composed of the rhomboids major and minor, and are located in the upper back area. Their main action is retracting the scapula, a movement wherein the scapula is pulled toward the spine. Here is how to do a straight-arm pulldown to strengthen your rhomboids and latissimus dorsi muscle.

Difficulty: Moderate

Instructions

Things You'll Need:

• Lat pulldown machine

How to Strengthen Upper and Mid Back with Straight Arm Pull Downs

1. 

   Stand upright in front of the lat pulldown machine.

2. Reach for the lat pulldown bar with your arms outstretched and shoulder-width apart

3. Grip the bar, making sure that your palms are flat on its surface for a firm hold.

4. Keep your elbows slightly bent and your wrists locked to provide stability as you proceed with the exercise.

5. Widen the distance of your feet and lower your gravity by bending your knees a little bit. This will help in providing a stable base of support.

6. Slightly lean your body forward to aid your balance

7. Pull the bar down toward your body and lower it on the upper thigh area. Keep your back straight and avoid moving your upper body when performing this motion.

8. Allow the bar to go back up to starting position.

9. Repeat the sequence with rhythmic breathing. Inhale when the bar is up and exhale as you pull the bar down.

10. Perform this exercise with two sets of 15 to 20 repetitions. Take two minutes to rest in between sets.

Tips & Warnings

• Keep your back straight and upright during the entire workout, but do not over-arch.
• If you have difficulty in retracting your shoulders, adjust the amount of resistance, for it might just be a little too tight.
• Avoid bending forward or backward during execution to keep the exercise targeted on your muscles.
• If you experience shoulder pain upon execution, discontinue the exercise and contact your doctor right away.

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