First, let's talk anatomy With the standard variation of the straight arm pullover, we're going to be targeting one of the functions of the lats shoulder extension, meaning we're going to be extending the arms straight back.
This exercise is similar to the lap prayer, which I've already covered, and the lab prayer actually has the largest range of motion of any back exercise. while the lab prayer does offer a slightly greater range of motion, some people may find the lap prayer exercise to be a little bit awkward to perform. The straight-arm cable pullover, or at least the way we're going to be performing the straight-arm cable pullover, is a great alternative.
So let's talk about it let's set up for and perform the exercise on a cable machine. Attach a rope handle and set the pulley at the highest setting.
The neutral grip of the rope attachment allows for a slightly stronger contraction at the bottom of the rip, and the split nature of the handle allows for a slightly extended range of motion at the bottom of the rib.
Grab the handle and back up a couple of steps. This is where most people do the exercise incorrectly. Most people will keep their chest high, which severely limits the range of motion of the exercise. Getting a full range of motion is important for the effective training of all the fibers of a muscle. In fact, most studies, including this 2012 study, show greater increases in both strength and muscle mass when using a full range of motion. To ensure you get a full range of motion, bend forward, keeping your knees slightly bent for balance.
This is where you will start the movement. Keeping a slight bend in your elbows, pull your arms straight down and back. Be sure to pull with your lats, not your arms once the rope is in contact with the sides of your legs, squeeze your lats for a second and allow the rope to slowly return to the starting position.
If your cable machine is too short to allow for a full range of motion, you can perform the straight ARM cable pullover while kneeling.
Now, I've actually come up with a variation on this exercise that I've never seen anyone else do before. That variation not only targets your lats through shoulder extension but also through shoulder abduction.
Adjust both sides of a cable crossover machine to the top settings and attach a single rope handle to both pulleys.
If you don't have access to single rope handles, you can use standard single handles by sliding the grip around to make a neutral grip. Grab the two handles and walk backward three to four steps so that your arms are outstretched at a 30 to 45-degree angle. Bend forward with your knees slightly bent like before, but instead of pulling down and back, you'll be pulling down and in and back. This will provide a much stronger and traction with the standard variation, particularly in the lower fibers of the lats.
