Cable Seated Straight Arm Pulldown

Pictorial Instruction

Instructions

Preparation

Sit on bench facing away from cable pulley apparatus. Grasp revolving cable attachment over head with over hand grip.

Execution

With elbows fixed approximately 30°, pull cable attachment forward and down until upper arms are to sides. Return attachment forward and overhead. Repeat.

Comments

If cable attachment is too high, grasp attachment first, then sit down. Fix elbows approximately 30° throughout exercise.

Muscles

Target: The primary muscle intended for exercise

• Latissimus Dorsi (Back (Middle, Outer), Lats)

  

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   
• Triceps, Long Head (Arm (Rear), Triceps)

  

• Teres Major (Back (Outer), Lats little helper)

  

• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

• Rhomboids (Back (Middle)

  

   

• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

   
• Pectoralis Minor (Chest, Shoulder)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Triceps, Long Head (Arm (Rear), Triceps)

  

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

• Wrist Flexors (Forearm (Inner), Hand Flexors)