Page 117 - Muscle & Fitness (December 2019)

STRAIGHT-ARM PULLDOWN

GOAL: Build strength in the lats DO IT: Attach a lat pulldown
and stability at the shoulder bar to the top pulley of a cable
joint. station and grasp it with both

WHY DO IT: The lats and shoul- hands. Bend at the hips a bit to
ders play a role in the deadlift— feel a stretch in your lats, then
that is, stabilizing the spine and pull the bar to your hips with
locking your arms into position. your arms straight.
This exercise will help you build SETS X REPS: 4 sets of 8–10 reps.
strength in the lats and stability EXPERT: Matt Pudvah is the head
in the shoulder joint. strength and conditioning coach
WHEN TO DO IT: Perform these af- of the Manchester Athletic Club
ter your compound movements. in Manchester, MA.

between your brain and
muscles respond better

when primed.)
DO IT: Stand holding a
barbell at arm’s length in
front of your thighs, with a
shoulder-width overhand
grip and your feet hip- to
shoulder-width apart.
Dip down into roughly a
quarter-squat, then imme-
diately pull the bar up your
body to full extension at the
hips, knees, and ankles.
Dip under the bar, catch it
in a squat position, and
stand all the way up with
it. Let the bar fall back down
to the start position (in
E D G A R A RT I G A ; P E R B E R N A L extended), and repeat.
front of your thighs, arms

SETS X REPS: 5 sets of 2 reps.
EXPERT: Jeb Stuart
Johnston is a lifestyle-
transformation specialist
based in New York City.

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