bar straight arm pulldown
ID: 1009
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- Exercise Types:
- Upper Pull, Aesthetic
- Contraindications:
- None
- Equipment:
- Bar
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Engage the core before initiating any movement.
- 2. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
- 3. Initiate from the shoulder blades, not from the biceps.
- 4. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
Regression:
Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.
Progression:
Add an L-sit or tuck position to increase core demand during the hang and pull.
Common Problems:
Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.