Strength training for the upper body: the stiff arm pull-down

The stiff arm pull-down strengthens the upper body and advances core stability of the lumbar spine

This upper body workout exercise is not in the standard repertoire but is nevertheless highly beneficial for upper body strength. It is a simple movement, but correct performance requires good coordination and core strength. Muscles involved: Latissimus dorsi and rear deltoid (prime movers); abdominals, obliques, gluteals, lower trapezius, erector spinae (stabilisers).
Functional anatomy: The stiff arm pull-down movement is simply shoulder extension, for which the large latissimus dorsi muscle in the upper back is the prime mover, assisted by the rear deltoid fibres. If you are using a cable machine that is tall enough, it is possible to train the shoulder extension movement through a large range of motion, from nearly fully flexed to nearly fully extended (as shown). This makes the movement functional for both the swimming pull and all throwing movements (including tennis and cricket).
Performing the movement in a standing position requires the trunk muscles to stabilise the spine; otherwise the back will flex forwards as the shoulder extends. To keep the lumbar spine in a neutral position throughout the movement, the abdominal, oblique and gluteal muscles need to be active. To ensure the spine remains tall and upright, the erector spinae must also be active, while the lower trapezius will be active during the pull-down movement to ensure the scapula is controlled correctly.
Benefits: Upper body strength – specifically the pulling movement – and advanced core stability of the lumbar spine.
Who should do this upper body workout: Swimmers, javelin throwers, cricket bowlers, tennis players and back rehab patients (the latter using light weights only).

Upper body workout start position (below)

• Stand up tall in front of the cable machine;
• Place one foot slightly in front of the other to aid stability;
• Adjust your lumbar spine to the neutral position;
• Tuck in your abs and squeeze your gluteals to ‘lock’ neutral lumbar spine;
• Place your hands, about shoulder width apart, on the straight bar above your head, using an overhand grip;
• Keep your posture good (abs in, chest out, shoulders wide);
• Keep your elbows straight as you grip the bar.

Start position	Pull-down movement

Pull-down movement (above)

• Pull on the cable, bringing your hands down to your front;
• Keep your elbows straight throughout the movement (that’s why it’s called ‘stiff arm pulldown’);
• Your hands will move in an arc, finishing close to your hips;
• Throughout the movement, use your trunk muscles to retain perfect posture;
• Use your lower traps and pull your shoulder blades down into your spine as you pull the arms down. This increases the effectiveness of the movement.

Return movement

• Slowly, allow the bar to rise back to the start position;
• Keep control of the bar using your shoulder muscles – do not let it fly back up;
• Retain perfect posture and neutral lumbar spine throughout.

Upper body workouts training tips

Start with light weights in order to master the movement. Avoid weights so heavy that you have to use a back movement to complete the pulldown. For sports performance, sets of 6-10 repetitions with moderately heavy weights will be suitable. Back rehab patients should focus on sets of 20-30 reps with light weights to ensure spine forces are low and the exercise predominantly develops good postural control rather than upper body power.
Raphael Brandon
Illustrations by Viv Mullett