Straight bar pull downs

Stability & Strength

This is an instructional video to correctly demonstrate Straight bar pull downs

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Lats, Pecs, middle and Lower Trapezius
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Adjust the weight on the stack first
Next take hold of the bar, with your hands in a shoulder width grip at the ends of a short straight bar attachment
Keeping your back straight bend at your hips so that your body is leaning forwards until your arms are fully above your head and your elbows are straight. This is the start position.
Next pull the bar down with straight elbows all the way to your body whilst pulling your shoulder blades together and downwards.
Next slowly raise the bar back up until your arms are above your head and back in the starting position.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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