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Straight Arm Pulldowns
This Your Workout Title 0 min-minute gym workout plan effectively targets your back. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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Straight Arm Pulldowns
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Primary muscle group(s):
Middle Back / Lats
Secondary:
Lower Back
  1. Stand with feet shoulder-width apart. Keep the lower back straight and the core tight. Reach up and grab a pull-down bar with a wide grip.
  2. Keeping your arms straight with a very slight bend in the elbow, pull the bar down to your hips. Breathe out and flex your lats as you do so.
  3. Pause and slowly return to the top of the movement. Do not let the weight rest against the stack. Repeat the movement.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench, holding a barbell on your chest with an overhand grip. (Your hands should be shoulder width apart)
  2. Get into starting position, raising the bar above your chest by extending your arms, but do NOT lock your elbows.
  3. Keeping your arms slightly bent, slower lower the weight in a smooth arc to a position behind your head by rotating your shoulders. (as if putting your hands in the air)
  4. Keep moving the barbell behind your head until you feel a slight stretch in your chest. Hold for a count of one.
  5. Return to the start position in a smooth revers arc.
  6. Continue holding the weight above your chest, then repeat.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
  1. Lie with your upper back perpendicular on a bench.
  2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
  3. Grasp a dumbbell between your hands under the inner plate, palms facing up.
  4. Position the weight over your chest with your elbows slightly bent.
  5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
  6. To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

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