Straight-Arm Pulldown

Place a stretch-based back movement before any big pulling movements on back day or any pull-emphasis lifting. This primer reverts your body into a normal posture by getting you into the opposite positions you most likely spend most of your day in. The single most effective movement to prime the back is the straight-arm pulldown and its variations. This movement involves isolating the latissimus dorsi. In most cases, it's functionally shortened. Doing both an end-range stretch along with a peak concentric contraction works wonders. Doing a static hip hinge hold to pre-stretch the lats and practice one of the most butchered foundational movement patterns is also highly advantageous. Hinging over at the hips also allows for a greater overhead range of motion to really tap into the end range for the lats at the top of the movements.

The straight-arm pulldown is based on internal tension. If you're using a cable stack, it's less about the external load you're placing on the tissues and more about how you're building and bracing your tension throughout a full range of motion throughout the set. As you'll see, this movement will be humbling, so make sure you set your ego aside and train this exercise for the feel and pump. – Dr. John Rusin

Straight-Arm Pulldown back exercises with bands
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