Standing Straight Arm pulldowns on the lat machine

[Guest guest]

Re: Freaks-o-Nature Standing Abs

From: " Burkhardt " <emburkha@...>

>An exercise that I've always felt was one of the most effective abdominal

>exercises is somewhat similar to the one shown in the video at the web site

>above. I do it on a lat pull down machine. What I do is face the machine

>standing and grip the bar wit a shoulder's width or slightly narrower grip.

>Actually, I don't really even grip the bar but " carry " it across the fleshy

>pads of my hand near the wrist joint. The exercise is done with the elbows

>in complete or almost complete extension with the shoulders somewhat

>internally rotated. Keeping the elbow joint in a static locked position, I

>then pull the bar down to my thighs. It's a great lattisimus strengthener

>but if done with heavy weight, it is an unbelievable ab workout. Any

>comments? Have you or anyone else ever done this exercise? If so, please

>share your experience.

Joe Alden wrote:

, this is one reason I keep my lat pull. We call these " standing, close

grip lat pulls " and there is an effective " isolation " of the lats including

the strong RA workout you mentioned.

Casler of BIO-FORCE writes:

As Joe says, " We call these " standing, close grip lat pulls " . I usually add

the phrase " straight arm " in there to get " Standing, Straight Arm,

Pulldowns " . (the grip can vary from wide to close)

I too have used this exercise to a great result. It is almost like a

standing straight arm pullover with a bit different range of motion and

force profile. (great for swimmers) I made a 4-5 foot rope attachment with

(x-over cable) handles on each end and hooked it to a lat machine. This

allowed you to begin the exercise with a " close grip " and as you approached

the thighs you " split the handles " and could actually bring them to well

behind the thighs. This increased ROM and again was a great exercise for my

swimmer clients since it provided force well into the end of the stroke.

I was going to suggest that type of apparatus (only with the rope a bit

longer) for your Concept II (recovery stroke) " high cable w/bungee)

experiment, for your rowing team. The ropes would allow the user to " hold "

the force out in front of them, more similar to an oar. (since the ropes

would be wrapping around their arms and shoulders they may have to wear a

sweat shirt. Reps with ropes on the skin may not be pleasant)

Regards,

A. Casler

BIO-FORCE, Inc.

Los Angeles, CA