Cable Straight Arm Pulldown
Cable straight arm pulldown er en isolationsøvelse i kabelmaskine, der rammer latissimus dorsi. Ved at udføre pulldown med strakte arme minimeres involvering af biceps, og lats isoleres direkte gennem skulder-ekstensionsbevægelsen.
Sådan gør du
- Fastgør en lige stang til det øverste kabeltræk i en kabelmaskine.
- Stå vendt mod maskinen, og tag fat i stangen med et overhåndsgreb, mens armene er strakt over hovedet.
- Hold armene strakte, og træk stangen ned mod lårene i en bred, fejende bue.
- Hold en pause i bunden af bevægelsen, og mærk dine lats arbejde.
- Før langsomt stangen tilbage over hovedet til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep a slight bend in your elbows and lock that angle throughout the movement.
- Hinge slightly forward from your hips with a braced core.
- Drive the bar down in a wide sweeping arc toward your thighs.
- Squeeze your lats hard at the bottom position for a full second.
- Control the weight all the way back to the overhead starting position.
Vejrtrækning: Inhale as you slowly return the bar overhead, and exhale smoothly as you pull the bar down toward your thighs.
Almindelige fejl
- Bending and straightening the arms turns the exercise into a triceps pushdown instead of isolating the lats.
- Using too much momentum shifts the work away from your back and onto your lower spine.
- Shrugging your shoulders toward your ears reduces lat activation and strains your neck.
Aktiverede muskler
Primære: lats. Sekundære: triceps, mavemuskler, rhomboids.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 75 s
Tab dig
3 sets × 12–15 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 10–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp shoulder discomfort, ease off and reduce the weight.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
Why do I feel this exercise more in my triceps than my back?
You are likely bending your elbows too much during the movement. Keep your elbow angle locked and initiate the pull from your shoulder blades.
How often can I include straight arm pulldowns in my routine?
You can safely perform this movement 2 to 3 times per week as part of your upper body or back workouts.
Should I use a straight bar or a rope attachment?
Both work well. A straight bar gives a stable grip, while a rope allows your hands to travel slightly wider at the bottom for an extra contraction.