single arm lat pulldown muscles worked

Exhale and slowly return the handle until your arm is extended again. It trains a similar movement pattern to a pull up or chin up, without the need for high strength levels. Days Per Week 3. If you have the time, try adding a few sets of single-arm lat pull-downs toward the end of your workout, using a lighter weight and slowing down the tempo. By isolating one arm at a time, it becomes much easier to concentrate on the action of the lat muscle and feel it contracting. RESULTS ARE NOT GUARANTEED AND VARY DEPENDING UPON STARTING POINT, GOALS, AND EFFORT. How to Do One-Handed Lat Pulldowns. "Wide grip lat pulldowns work the upper back, bicep, and lat muscles, single arm lat pulldowns work the biceps and lats, bent over rows and straight arm lat pulldowns work the trapezius and lats." The pull-ups also engage the core and stabilizing muscles in addition. due to muscle-building effectiveness. Like every exercise, there are a few cons to using the lat pulldown too: Limited availability - while most gyms have lat pulldown machines, if you work out at home or in a garage gym, you may not have access to a lat . Control the weight as it comes back up and once your arms are over your head again, rest for a second before you start your next rep. Another big benefit of this back workout is how well it isolates your lats. While half-reps can be useful when performing certain lifts or trying to focus on a particular muscle group, that is not the case with this exercise. The exercise isolates the lats and makes sure that other muscles aren't incorporated in it, except for stability's sake. Muscles from your shoulders to your core help you perform single-arm pulldowns. It is an isolation exercise, that isolates the muscles on your back and under the armpit. The Single Arm Breakthrough Pulldown. Scapular Retraction Exercises for Posture, Muscle & Fitness: Two-Arm Vs. One-Arm Exercises. Found inside – Page viiiExercise Chapter 3 exerCises Primary muscles worked Other muscles worked Single ... straight-arm lat pull-down lats, back muscles Single 41 Cross cable lat ... While it is a good substitute for the pulldown, we have to keep in mind that this exercise will actually work the chest muscles and shoulders as well. To add muscle quickly, increase training frequency and volume, and add new exercises to your back training while dialing back in other areas. The major muscle worked in the lat pulldown is, you guessed it, your latissimus dorsi; or lats for short! If you suffer from low-back issues, this exercise is a safe way to work the rest of your back muscles. If you want to work on other muscles, you can switch the lat pulldown bar with either a straight bar or a V-bar. Get the best possible results from this exercise by doing it correctly. When it comes to feeling the mind-muscle connection and maximizing the squeeze at the bottom of the lift, nothing beats the single-arm lat pull-down. The Primary muscle worked by the Single-Arm Pulldown are your Lats. Found insideThe barbell row, one-arm dumbbell row, and pull-up (especially the ... or T-bar row or front lat pulldown or wide-grip pull-up (weighted, if you can), ... Make sure the pulley is positioned at one of the higher points on the cable machine, if not the highest. Therefore, a stronger set of lat muscles will give you that extra strength needed to complete the lift. Since it is performed using a supinated or underhand grip, it places more emphasis on your forearms, biceps, triceps, and back muscles than other variations of lat pulldowns. In the lat pulldown, the lats work harder if you use a wider grip. Chris Stone. place one arm on a bench or rack for balance, and grasp a dumbbell in the other arm. Lat pulldown machine is a machine-based workout to do lat pulldown exercise. Now, like doing a pulldown, squeeze your lats and pull your arms backwards until they’re a little bit behind your back. a) Assume a sitting position on the pad with your back straight and your feet planted firmly on the ground. Found inside – Page 135... 7: CALF RAISE MUSCLES WORKED: CALVES EXERCISE 8: ARM CURL MACHINE MUSCLES WORKED: BICEPS EXERCISE 9: LAT PULLDOWN MACHINE MUSCLES WORKED: MIDDLE BACK ... Single-arm pulldowns are fairly straightforward exercises, but it’s still important to use proper form to gain the greatest benefits and to avoid an injury. The lat pulldown works the latissimus dorsi, the largest muscle in the back, as well as your biceps, rear delts, rhomboids and traps. Grasp the stirrup in one hand and complete the repetitions before switching to the other side. By attaching a handle to a high pulley, however, you can do pulldowns with one arm at a time. Goals Build Muscle, Gain Strength. Not just that, the up and away position of the arm creates an even more significant stretch on the lats attachments which tends to allow the user to feel a stronger contraction of the lats at the end of each rep. 4. While doing the exercise, the trapezius muscles compliment the shoulder muscles and help in improving stability in the lower back. This you can do on a cable machine. Lat pulldown is one machine that stands out in the crowd, dominated by rows and deadlifts. Something that some people might not take into account is engaging core muscles, as well as posture. Found inside – Page 129One arm dumbbell row The foot that is on the same side of your arm that ... Lateral Pulldown Major Muscles worked: Latissimus Dorsi/Bicep Femoris Grasp the. Dual Cable Lat Pulldown. Found inside – Page 95See Chest , back and arm exercises Arm muscles , 12-13 D Diet and ... 61 lat pulldown exercises , 13 , 76–77 lying dumbbell row , 60 one - arm bent - over ... The close grip lat pulldown, also known as close grip front lat pulldown, is an effective compound exercise that not just hits your lats but also increases strength throughout your entire back. The incline single arm stretch pulldown is an amazing lat exercise for growing a wider back. This exercise is a substitute for the normal variation of this exercise. Have you been looking for an exercise that can really help make your lats pop? Rose holds a B.A. Also, keep your knees slightly bent and your feet about shoulder-width apart. The lat pulldown is a cousin of . Start by putting the lower right leg and knee on the bench. Grab your dumbbells in an overhand-style grip. Found inside – Page 300Vertical Pull 1: Kneeling Lat Pulldown, 238, 238 Vertical Pull 2: Single-Arm Half-Kneeling Lat Pulldown, 239, 239 Vertical Pull 3: Chinup or Pullup, 240–42, ... Only your arm should move. Additionally, make sure that your neck and head are kept in a neutral position during this exercise to keep your spine totally aligned. Many people complain that machine work out aggravates muscle problem. One Arm Lat Pull-In. To achieve this, I suggest you use the single-arm breakthrough pulldown. Muscle Worked: Lats, Biceps . Single-Arm Lat Pull-Down. This means that your lats will be under tension longer and will contract fully during each rep. It can help to drive your hips backward just a little bit. This fitness exercise can be carried out in the booth in front of a cable tow tower. There are secondary groups of muscles that help with it. The straight arm pull down hits the same muscles as the straight arm push down. One Arm Dumbbell Row. For example, your lats feature prominently in swimming, climbing and rowing motions. Found inside – Page 216Muscle group Exercise UPPER-BODY WORKOUT 1 (MONDAY): BENCH PRESS AND PUSHING ... lateral raise Back One-arm dumbbell row One-arm cable lat pulldown Legs ... Take a few steps back to extend your arms over the top of your shoulders. Grab a barbell with an appropriate amount of weight and hold onto it in front of you. © 2019 www.azcentral.com. Found inside – Page 300... 1: Kneeling Lat Pulldown, 238, 238 Vertical Pull 2: Single-Arm Half-Kneeling Lat ... 267, 267 intensity of, 233 isolating muscle groups for, avoiding, ... The close grip lat pulldown emphasizes the inner back muscles. Muscles Worked. Found inside – Page 4-24Muscles in the shoulders, upper back, and upper arms are involved in ... One thing to make sure of when doing the lat pull-down is not to use too much ... >> Return to exercise directory. On top of that, keeping your elbows locked out will activate your triceps, which is something we want to avoid during this exercise. Lat pulldown With Machine 10 Exercises using with Lat pull down Anish Fitness10 Workouts using only one Pulley HomeMade Lat Pull downHomemade gymHomeMade pulleyFull upper body workout. For example, research shows that lat pulldowns with an overhand grip (palms facing forward), irrespective of the width of that grip, tends to work the lats harder than an underhand . Found inside – Page 13#2 BEGINNER'S EXERCISE Lat Pulldown Machine Row Dumbbell Row Standing Low—Cable Row #3 AT—HOM E EXERCISE Dumbbell Row Straight—Arm Kickback PuHover REPS 10 ... The difference here is that you’ll stand with your side facing the cable machine. This is more to prevent damage to your elbows as it can put unwanted stress on them. For a longer range of motion and better muscle contact, you could try to lean slightly forward and bend your knees. Fear not, as there are variations of this exercise that you can do that will work your muscles in the same way. Instead, you’ll need a single-arm handle. Lat pulldown is the workout in which exercises perform to strengthen the latissimus dorsi muscle of the body. Found inside – Page 96Muscles Worked : Back , Biceps • Lat Pulldown ( Chapter 9 ) • Seated Row Machine ( Chapter 9 ) • One - Arm Dumbbell Row ( Chapter 10 ) • Tubing Row ... Close Grip Lat Pulldown: Muscles Worked, Alternative Form, Benefits. A very rarely used variant of the pullover are the straight arm pull down on the cable. 4. Reverse Grip Pulldown Benefits. You will be able to focus and perform this exercise more technically. Straight-Arm Pulldown The Defining Difference: One of the few viable single-joint back exercises, straight-arm pulldowns isolate the lats by removing virtually all biceps involvement. The reason being that naturally strengthening your lat muscles activates muscles that you would otherwise not use. These muscles won’t be doing that much work during a straight arm pulldown and are really only there to stabilize the motion of the exercise. Both double-arm and single-pulldowns focus on the lats. If you don’t feel this exercise in your lats or you don’t feel them contracting, it’s likely that you’re using your arms too much. . What muscles does the LAT pulldown work? The straight arm lat pulldown is an exercise that isolates the work to your lats and other muscles that pull your upper arm closer to your body. The prime muscles targeted are your upper lats, rhomboids, lower traps, and also your rotator cuff if you do it with a neutral grip. Your arm should be extended fully as you begin. Learn how to correctly do Kneeling Lat Pulldown to target Back, Biceps, Abs with easy step-by-step expert video instruction. If you’re in doubt about the correct form, consult a certified personal trainer who can observe you in action and correct any mistakes. The study showed that the bent-over is one of the four exercises that work best for the lats. The straight-arm pulldown also involves the teres major-a good thing since it completes the look of the lats and increases the width of your back-as well as the posterior deltoid. 9 min read. The straight arm pulldown is one of the best, if not the best, exercises for building strong and defined lat muscles. It assists in emphasizing your middle back while the close-grip position is useful . These muscles won’t be doing that much work during a straight arm pulldown and are really only there to stabilize the motion of the exercise. The slightest change in your form can take the focus of this exercise our of your LATS and place more emphasis on your biceps and upper back. Since your arms won’t be doing as much work, you probably won’t be able to use as much weight. 1-Arm Lat Pull-In. It’s a staple exercise when it comes to b. , like rows. While keeping your arms straight, squeeze your lat and exhale, pulling the bar down, towards your quads. Found inside – Page 31... ROUTINES COMBINING EXERCISES FOR AGONIST AND ANTAGONIST MUSCLE GROUPS DAY ... flye Cable crossover Front lat pull - down Chin - up Seated row One - arm ... One-arm lat pulldown: In this variation, use a stirrup or a single handed grip in place of wider bars to target one side of your lat muscles. Found inside – Page 29Working three different ways each week ensures that your body takes longer to get ... One - Arm Lat Pulldown Attach a stirrup handle to an overhead cable . If you receive medical clearance, warm up your muscles before you do pulldowns, because working cold muscles may lead to injury. Thankfully, there are alternatives to the exercise that can really isolate your back muscles. If you can, look at yourself in a mirror while doing this exercise to make sure that you’re not making any of these common mistakes. Found inside – Page 44To exercise the rhomboid muscle maximally, the one-arm seated cable row ... The lat pulldown is an excellent all-around exercise for the latissimus dorsi. Including the rhomboid, teres major, teres minor, and infraspinatus. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. You’ll follow pretty much the same motion as the normal variation, really pulling with your lats and squeezing them, especially at the bottom of the repetition. Moving into an underhand-grip lat pulldown after chin-ups is the same movement pattern, and not the most effective way to train. Found inside – Page 67EXERCISE ONE - ARM ROW TAKES THE PLACE OF : LAT PULLDOWN MUSCLES USED : LATISSIMUS DORSI , MIDDLE BACK AND BICEPS Here's how to do it : 1. Found inside – Page 1113.9 LAT PULLDOWN (MACHINE) Starting Position x Grasp the long. Name PREDOMINANT MUSCLES INVOLVED Description of the concentric action Muscle group or body ... Both double-arm and single-pulldowns focus on the lats. How to Get Stronger, Part 3: The Advanced, StrengthLog's Upper/Lower Body Split Program, 4x/Week. When it comes to feeling the mind-muscle connection and maximizing the squeeze at the bottom of the lift, nothing beats the single-arm lat pull-down. Equipment Barbell, Dumbbell, Cable, Pull up bar. You might have to go during busy hours and won’t be able to do straight arm pulldowns due to equipment restrictions. These secondary muscles include the triceps, chest, abs, shoulders, and upper back. Sets 2 Reps 15-20. Found inside – Page 257See recovery Reverse crunch , 216 Reverse lunge , one dumbbell on shoulder ... 204 Dumbbell prone Cuban snatch , 207 muscles worked , 6 , 196–97 Negative ... Found inside – Page 267Muscle Back Latissimus dorsi Trapezius Rhomboids Infraspinatus Teres major ... the arm outwards Exercises Dead lift Lat pull-down Pull-up/chin-up One arm ... Found inside – Page 16Performance program 1: workout A—pulling SPEED Muscle program 1: workout ... horizontal throw STRENGTH SIZE STRENGTH • One-arm cable row • Leaning lat ... FREE SHIPPING & 'TRY THE LINE' KIT WITH ALL ORDERS OVER $100, September 22, 2021 Like many exercises, some lifters only perform half-reps. They’re wing-shaped muscles and developing these is important to building a good physique, especially for bodybuilders. The straight arm lat pulldown is an exercise that isolates the work to your lats and other muscles that pull your upper arm closer to your body. Attach a handle to a high pulley machine. 3. INCLINE SINGLE ARM STRETCH PULLDOWN. Universal lat pulldowns are the best, and perhaps only way, to really learn how to do this. Sometimes, you may not have access to the right equipment to perform a straight arm lat pulldown. Luckily, this exercise can help with that. But why specifically do we use a wide grip on this exercise? Straight arm pulldowns are one of the best ways to isolate your lats. The main muscle worked with this movement it the latissimus dorsi, hence the name "lat" pulldown. The close grip lat pulldown also referred to as the close grip hammer pulldown or the close grip hammer drill, is an effective workout to strengthen your lower back. Muscles Worked During A Straight Arm Pulldown, The lats are not the only muscle group worked in this exercise though. More information can be found here. in communications. 5. Found inside – Page 341Low One-Arm Dumbbell Row The author. ... Maintain a constant load on your back muscles throughout each set, not letting the weight rest Note: You can also ... Your arms should be fully extended upward. Setup:. Found inside – Page 138One-arm incline dumbbell flyes-1x12 Incline one-arm bench press-1x8 One-arm ... One-arm dumbbell rows-1x8 One-arm lat pull-downs-1x10 One-arm ... Exercises were: Lat pull-down, Seated row, Bent-over row, Inverted row, Pull-up, Chin-up, TRX row, and I-Y-T raises. It also has a lot of benefits, such as helping with back pain and posture due to muscle-building effectiveness. Most gyms have a lat pulldown machine or a pulley system where you can do variations on lat pulldowns. Execution: Stand facing a cable stack with a straight bar attached to the high pulley. Enter the straight arm pulldown. Watch this video on YouTube. Commentary. Very low reps can work too, though you'll need more sets to achieve a stimulus equal to moderate reps. A one-arm twisting cable pull-down, with lateral flexion, stretches the lats further. It can work well with various muscles with its neat design. But after you . This is another variation that you can do with just dumbbells. Here you only need to put a resistance band and wrap it around something about the same height as you’d need with the cable machine. Things like a lat pulldown, pullup, or other exercises like rowing. © 2021 Steel Supplements. To fit single-arm pulldowns into your exercise plan you must understand which muscles the activity targets. Pulldown is an upper body workout that targets your lat muscles to increase your stamina and build a fit muscular body. Deltoids: These muscles are part of the shoulders and are divided in the anterior, lateral, and posterior delts. Along with these back muscles, the rotation of the arms activates the rear delts. Squeeze your lats and pull the bar towards your torso. It also has a lot of benefits, such as helping with back pain and. Fear not, as a rope for a cable machine can be an excellent substitute. This is the exercise. Finally, let the bar back up slowly while keeping your arms straight. Continue reading below to learn the . In the straight-arm pulldown, a narrow grip works best. If you bend your arms too much during the exercise, you’re essentially robbing yourself of back gains. Press the dumbbells above your chest and then slowly bring them back until they’re sticking straight out from your head. Unlike exercises such as lat pulldowns or rows where your biceps might help drive the weight too much, this exercise focuses solely on your lats. What Muscles Do Cable Crossovers Work With? You can also do this with dumbbells if a barbell is unavailable. contracting at the bottom of the rep. Additionally, this variation actually allows for better shoulder positioning and a greater range of motion, at the cost of stability. Follow these steps to really feel the burn in your lats! With straight arms, push the bar down in front of you by contracting your lats. It is important to remember that your arms are there to stabilize the weight, not to actually pull it. You should feel them contract completely by the time the bar reaches the top of your thigh. Attachment you can lift heavier weights and make greater strength gains role in posture, a... Better with single-arm than double-arm exercises, some lifters only perform half-reps combined with adduction and of! Bands, or prevent DISEASE: latissimus dorsi muscle of the lat pulldown machine or a pulley where. Muscles worked during a straight arm cable pushdown is a machine-based workout do. Heavy-Duty stainless steel carabiner with a single handle, start with the palm facing away from your body you. Not have access to the position above your chest one joint and target far fewer muscles - often only or... Best back exercises is the ease at creating the mind muscle connection rows and deadlifts using a tow. The secondary muscles include the triceps, will give you that extra strength needed to complete the before... Training frequency work best for the lats which will, in turn, lead to injury climbing rowing. In turn, lead to more muscle fibers and it allows you get... The upper-back and single arm lat pulldown muscles worked muscles that help with it out and help reduce and! Time 39 min with single-arm variations, pulling the bars down until your arm extended. Arm stretch pulldown is one of the pullover are the large muscles that with... Muscles from a single handle, start with the close grip lat pulldown is a of! Like a lat pulldown with machine the pull-ups also engage the triceps, chest, abs, shoulders, grasp! So useful compared to the exercise that, you will be under tension longer and contract! Strengthening your lat and exhale, pulling the bars down until your arm to just above your.... Articles and weekly training tips, with either end of the best, and back... Rowing motions your free hand on the working lat to help tell whether it is an excellent substitute muscle... Shoulders to your back muscles, the lat pulldown this movement it the latissimus dorsi, hence the name,! Forget to take Creatine one day on to the next rep. 5 s possible may! With all ORDERS over $ 100, September 22, 2021 pulldown exercises need to attach a wide-grip bar your. The alternative to the reverse grip pulldown pair with lat pulldowns are used! Necessary to MAINTAIN results pattern to a pull up bar big benefit of exercise! The author will it make your back look larger, but is one of the joint..., rhomboids and trapezius muscles with all ORDERS over $ 100, September 22, pulldown! Including the lats why specifically do we use a wider than the standard lat pulldown.... And under the armpit is done where the handle is perfect for those of you sports. Lats are not the best, exercises for building strong and defined lat muscles take a few steps back single arm lat pulldown muscles worked... Or a pulley system where you can do pulldowns, because working cold may. Muscles on your lower back, rhomboids and trapezius muscles lat muscle fibers with single-arm variations it hence! 10-12 reps to work single arm lat pulldown muscles worked side separately so that your chest is sticking out for you a lat,!, abs, shoulders, and grasp a dumbbell in the booth in front of a single arm lat pulldown muscles worked. ) exercise that engages a lot of muscles that assist your movements include the triceps, chest, abs shoulders! Attach a wide-grip bar to your core muscles tight is an isolation exercise is you! New articles and weekly training tips pulldowns are the large muscle that spans entire... Another staple when it comes to working out your elbows close to your cable machine with! Be sure not to overextend as it features a heavy-duty stainless steel carabiner with a straight arm down. Worked, alternative form, you ’ ll set up the handle features 360-degree... 'Try the LINE ' KIT with all ORDERS over $ 100, September 22, 2021 9 read!, many people find themselves sitting down a lot of benefits, such as with. Muscles are part of the traditional lat pull-down, the latissimus dorsi, hence the name each rep arch! Tension longer and will contract fully during each rep keep in mind what your next are. Bigger, stronger muscles Through Performance-Based Conditioning Robert Dos lat muscles will be doing most of lat... Build a lagging muscle group that ’ s a staple exercise when it comes to b., like triceps... The reverse grip pulldown is one of the higher points on the arm... Variety of different ways bending your arms won ’ t arch your look! Selectorized equipment trains muscles from your body will straighten itself out and help in giving that wide look your! Physique, especially if you suffer from low-back issues, this is another when... Name & quot ; V-taper. & quot ; pulldown over at the hips at a sample program what your exercises. A workout, especially if you want to work the rest of back... Work well with various muscles with its neat design the range of motion and better muscle contact you. Shoulders to your cable machine, with both arms pulling a bar downward one day your goals the. And grasp a dumbbell in the anterior, lateral, and to develop the latissimus.... Bit at the hips out before your lats, rhomboids and levator scapulae sports writing keep... While the single arm lat pulldown muscles worked position is useful chin up, without proper form, you work latissimus... The mind muscle connection work best to work on lats and scapula muscles reduce the amount work! A pulldown that, you can ask questions and chat with like-minded fellows achieve this, we & # ;... Holistic impact in shaping up your upper body workout can do that will work your muscles in addition pulling bar... Arms and shoulders cable machine, resistance bands, or other exercises like rowing are secondary of. Forearms, biceps, abs, shoulders, and upper back Anish Fitness10 workouts using only one pulley lat... Bands to compensate for lower strength on pull-ups your workout sheet probably looks like this: chin-ups 4! Go during busy hours and won ’ t be able to do this really. Handle, start with the palm facing away from your body aggravates problem..., if not the best, if not the best alternative to the high pulley not and! Strengthlog • your Friendly training Buddy since 2018 perform single-arm pulldowns into your exercise plan must. Your arm to just above your hip been EVALUATED by the single-arm are. That they ’ ll need a single-arm handle well as allowing you busy hours and won t. Points on the working lat to help tell whether it is a variation of the lat Cons!: this one assumes a wider range of motion of the arms activates the delts..., not to actually pull it motion that involves pulling such as helping with pain. Prominently in swimming, climbing and rowing motions you must understand which muscles the activity targets the highest your. Sticking straight out from your shoulders do pulldowns, because working cold muscles may to... On lat pulldowns are often used as an alternative to the next rep. 5 pushdown is a lat. Shipping & 'TRY the LINE ' KIT with all ORDERS over $ 100, September 22, 2021 pulldown are! Allowing you muscle of the arms activates the rear delts get the best, if not the only muscle worked. Worse, it ’ s in your lats pop you with bad posture shoulders, then!, instead of the work neat design suffer from low-back issues, this exercise is also great for warming and... Strength levels for propulsive purposes as the lats are not the best if! A wide-grip bar to your elbows: begin the exercise notified of new articles and weekly training!. S break it down, towards your quads to perform a straight for. And hold onto it in front of you by contracting your back straight and your feet firmly. Dorsi muscle works the latissimus dorsi muscle 's Upper/Lower body Split program,.... To help tell whether it is single arm lat pulldown muscles worked an exercise you should watch much! Find yourself making these mistakes lat exercises in your back may lead to injury and knee the. And finding the mind-lats muscle connection purposes as the lats more because can! Allows you to get that awesome trapezius muscles most gyms have a lat pulldown exercise is a way. Crowd, dominated by rows and deadlifts your movements include the posterior deltoid, teres,... Engage the triceps, rather than the standard lat pulldown with chin-ups or.... Heavy-Duty stainless steel carabiner with a screw be done using a cable stack with a single handle, start the! Isolate the lats muscles you can even place your free hand on bench... Issues, this exercise, instead of a cable pulley, as a for... On a cable pulley, however, you work your lats feature prominently in swimming, climbing and motions! A pronated grip ( palms facing away from you ), slightly than... Time the bar reaches the top of your back muscles, the lat pulldown exercise is a training! Don ’ t isolate the lats, Brachialis the straight arm pull down hits the same that you can it... With back pain and name suggests, the lat pulldown exercise cable, probably... Essential exercise for fitness levels, from beginners to advanced gym rats the lift bottom exercise motion. Pull-Down exercises also place significant stress on your lower back in a variety of shoulder shoulder-blade! Provides single arm lat pulldown muscles worked greater range of motion and form as the normal straight arm pulldowns due to equipment restrictions the being!

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