Straight-Arm Pulldown tutorial
The straight-arm pulldown isolates the lats by pulling a cable bar from overhead down to the thighs with straight arms. Removing the biceps from the movement improves the feel of the lat contraction, making it great before pull-ups and for intermediate trainees.
How to perform
- Attach a straight bar or rope to the high pulley.
- Face the machine and grip the bar overhand at shoulder width.
- Step back one or two paces, hinge slightly forward and keep your arms extended upward.
- With straight arms and soft elbows, pull the bar in an arc down to your thighs.
- Squeeze your lats at the bottom and pause briefly.
- Return the bar slowly along the same arc to overhead.
Breathing: Exhale as you pull the bar down and inhale as you return it.
Key tips
- Keep the elbow angle fixed throughout.
- Keep your shoulders down and away from your ears.
- Hold your torso still; don't bend further to help.
Common mistakes
- Bending the elbows and turning it into a triceps pushdown.
- Bending the torso forward to move the weight.
- Going too heavy and losing control on the way up.
Safety: People with shoulder problems should limit the overhead range and start with light weight or a band.
BackPrimary muscle
CableEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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