Sitting straight arm Lat pull down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting straight arm Lat pull down )

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Name of exercise  Resist shld ext bil sit w/elastic
Other names of exercise Sitting straight arm Lat pull down
Description of exercise The sitting straight arm lat pull down exercise is a popular strength training exercise that targets the back muscles, specifically the latissimus dorsi or “lats.” It involves sitting on a bench with your feet flat on the ground and grasping a wide bar attached to a cable machine above your head. With your arms straight and your back upright, you pull the bar down towards your chest while squeezing your shoulder blades together. This movement engages the back muscles, helping to improve posture and upper body strength. It is a versatile exercise that can be modified for different fitness levels and can be incorporated into a full-body workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic to secure object overhead.
  • Sit and face toward elastic.
  • Hold elastic in both hands and shoulder level, elbows straight.
  • Pull down to thighs keeping elbows straight.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Latissimus Dorsi
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Extension, Hyperextension, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper back strength
  • Improved posture
  • Strengthened shoulder muscles
  • Increased range of motion in shoulders
  • Improved grip strength
  • Engages core muscles
  • Targets multiple muscle groups (back, arms, shoulders)
  • Improved muscle definition
  • Helps prevent back pain
  • Improved overall upper body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Sitting straight arm lat pull down exercise should be avoided if you have any pre-existing shoulder or back injuries. This exercise puts a lot of strain on the shoulder joint and can worsen any existing conditions. It is also not recommended for individuals with weak or unstable shoulders as it requires a high level of stability and strength in the shoulder muscles.Additionally, if you have any pain or discomfort while performing this exercise, it is important to stop and consult with a healthcare professional before continuing. It is also not recommended for those with high blood pressure or heart problems as it can cause a sudden increase in blood pressure.Lastly, if you are new to strength training or have not properly warmed up before attempting this exercise, it is best to avoid it as it can lead to muscle strains or other injuries. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your strength level
  • Keep your back straight and core engaged throughout the exercise
  • Avoid jerking or swinging your body to pull the weight down
  • Do not lock your elbows at the bottom of the movement
  • Use a wide grip to target your back muscles
  • Avoid leaning back excessively while pulling the weight down
  • Keep your shoulders relaxed and avoid shrugging them
  • Lower the weight slowly and controlled to avoid injury
  • Avoid arching your back or hunching your shoulders during the exercise.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Upper back pain
  • Posture-related neck pain
  • Thoracic outlet syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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