Elite Physique The New Science of Building a Better Body

Straight-Arm Lat Pull-Down
VERTICAL PULL
The straight-arm lat pull-down is a shoulder-friendly way to increase the size and strength
of your lats. It is also an excellent exercise to strengthen the anterior core. The combined
lat and anterior core activation makes it an ideal exercise to perform before a
deadlift since you’ll be able to lift a heavier load with less stress on the lumbar spine.
HOW TO DO IT
1. Loop one end of a long resistance band over a secure structure higher than your
head. Loop the other end under your palms, and stand with your feet slightly wider
than shoulder-width apart. Push your hips back and bend your knees slightly to
shift your trunk forward to around 70 degrees relative to the floor. Hold your arms
parallel to the floor, slightly wider than shoulder width (see figure a).
2. Brace your abs, squeeze your glutes, and then pull your arms down until your
palms are just outside your thighs (see figure b).
3. Slowly elevate your arms back to the starting position and repeat.
a
b
ADVANTAGES
• This is a shoulder-friendly way to build the lats.
• It strengthens the anterior core muscles.
158
COACHING CUES
• Keep your arms locked straight throughout the movement.
• A band is the preferable choice for this exercise since it accommodates resistance,
meaning the resistance is lowest where you’re weakest (top position) and
highest where you’re strongest (palms close to thighs).
• This exercise can be performed with a straight bar attached to a high cable,
using the same technique.