Cable Straight-Arm Pulldown into Kayak Row
Maximize lat activation with this powerful hybrid. Sculpt a wider V-taper and enhance stability by combining a deep stretch with an intense, rotational contraction. Total back isolation.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Attach a straight bar to a high-pulley cable station.
Grasp the bar with an overhand grip wider than shoulder-width.
Step back from the machine, keeping your back straight and your core engaged.
Hinge slightly forward at the hips while maintaining a slight bend in your elbows.
Movement
Keeping your arms fixed in the slightly bent position, pull the bar down toward your thighs by retracting your shoulder blades and engaging your lats.
Focus on driving the movement with your elbows, moving them in a controlled arc toward your hips.
When the bar nearly touches your thighs, pause and squeeze the lats at the bottom.
Slowly return the bar to the starting position under control, allowing your lats to stretch while maintaining a stable torso.
Tips
Do not use your momentum or throw your body weight to move the weight.
Avoid locking your elbows; keep the same angle throughout the entire range of motion.
Think about trying to break the bar in two as you pull down to further engage the lats.