Exercise Ball Straight Arm Pull Down Seated (alternating)

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The exercise ball straight arm pull down seated workout is a great way to engage the lats and chest.

By sitting on the exercise ball, you activate your core muscles, enhancing stability during the exercise.

This workout primarily targets the lats and chest, helping to strengthen and tone these muscle groups.

While other muscles may be involved, the exercise ball’s main role is to provide stability and support.

Place the exercise ball on the ground and sit on it, ensuring that your feet are flat on the floor and your knees are bent at a 90-degree angle.
Hold a dumbbell in each hand, with your palms facing down and your arms extended straight in front of you at shoulder height.
Engage your core and maintain a straight back throughout the exercise.
Begin by pulling one dumbbell down towards your side, keeping your arm straight and your elbow close to your body.
Pause for a moment at the bottom of the movement, feeling the contraction in your lat muscles.
Slowly return the dumbbell to the starting position and repeat the movement with the opposite arm.
Continue alternating arms for the desired number of repetitions.

Start by sitting on the exercise ball with your feet flat on the floor, maintaining a good posture with your back straight and shoulders relaxed. This will provide a stable base for the exercise and engage your core muscles.
Hold a dumbbell in each hand, palms facing down, and extend your arms straight out in front of you at shoulder height. This starting position will activate your chest muscles and ensure proper alignment throughout the exercise.
Engage your lats by pulling your shoulder blades down and back, creating a strong and stable foundation for the movement. This will help you maintain control and maximize the effectiveness of the exercise.
Slowly lower one dumbbell towards your side, keeping your arm straight and your elbow slightly bent. Focus on feeling the stretch in your lats and chest as you bring the weight down, maintaining control and avoiding any jerky movements.
Return the dumbbell to the starting position and repeat the movement with the other arm. Alternate between sides for the desired number of repetitions, ensuring a smooth and controlled motion throughout the exercise.