1. Work the Back, Beat the Ache
Work your mid and upper back consistently to relieve tension. Straight arm pull downs are effective for isolating the lateral muscles in the back. Poor working and driving posture abuse the mid and upper back. The stronger you can make your back the better you will perform overall. A strong upper back supports better chest development and the ability to push more weight on a bench press and other exercises.
2. Don't Flex Without the Stretch
Stretch your mid and upper back before, during and after the straight arm pull downs. Grasp a sturdy object at shoulder height. Lean backward until you feel a stretch in your back muscles. Let the shoulders go slack. Sit with your let straight on the floor. Put your hands under your thighs and curl down as close as possible to your belly button. Lay down on the floor and twist the upper body one direction while pointing the lower body the other way. Keep knees bent and reach with the hand toward the opposing wall.
3. Reach Up and Pull
Use the lat pull down machine to strengthen upper and mid back with straight arm pull downs. Stand with feet shoulder width apart. Keep knees slightly bent and allow the legs to shift naturally as you move the bar up and down. Keep arms completely straight but do not lock out the elbows. Grasp the bar overhand at shoulder length apart. Pull the bar down to the thighs with a slight explosive movement. Keep the back straight and bend the knees a little. Lower the bar back up slowly to the starting position. The arms should almost brush the ears with the movement. Breathe out on the exertion and in on the slow return to the starting position. You can also place one foot in front of the other as long as you concentrate on keeping the back completely straight.
4. Ball and Band
You can also perform a straight arms pull downs with an exercise ball and resistance bands. Wrap the band half your body's length away from you while you are laying face down on the ball. Keep your abdominal and gluteal muscles flexed. Steady yourself by keeping your toes on the ground with the legs straight. The bands should pull parallel with the ball, almost even with your lower calves. Grasp the bands and flex the lateral muscles in the back as you pull toward yourself. Pull as far back as possible, reaching your hips.
Work your mid and upper back consistently to relieve tension. Straight arm pull downs are effective for isolating the lateral muscles in the back. Poor working and driving posture abuse the mid and upper back. The stronger you can make your back the better you will perform overall. A strong upper back supports better chest development and the ability to push more weight on a bench press and other exercises.
2. Don't Flex Without the Stretch
Stretch your mid and upper back before, during and after the straight arm pull downs. Grasp a sturdy object at shoulder height. Lean backward until you feel a stretch in your back muscles. Let the shoulders go slack. Sit with your let straight on the floor. Put your hands under your thighs and curl down as close as possible to your belly button. Lay down on the floor and twist the upper body one direction while pointing the lower body the other way. Keep knees bent and reach with the hand toward the opposing wall.
3. Reach Up and Pull
Use the lat pull down machine to strengthen upper and mid back with straight arm pull downs. Stand with feet shoulder width apart. Keep knees slightly bent and allow the legs to shift naturally as you move the bar up and down. Keep arms completely straight but do not lock out the elbows. Grasp the bar overhand at shoulder length apart. Pull the bar down to the thighs with a slight explosive movement. Keep the back straight and bend the knees a little. Lower the bar back up slowly to the starting position. The arms should almost brush the ears with the movement. Breathe out on the exertion and in on the slow return to the starting position. You can also place one foot in front of the other as long as you concentrate on keeping the back completely straight.
4. Ball and Band
You can also perform a straight arms pull downs with an exercise ball and resistance bands. Wrap the band half your body's length away from you while you are laying face down on the ball. Keep your abdominal and gluteal muscles flexed. Steady yourself by keeping your toes on the ground with the legs straight. The bands should pull parallel with the ball, almost even with your lower calves. Grasp the bands and flex the lateral muscles in the back as you pull toward yourself. Pull as far back as possible, reaching your hips.
