Straight-Arm Pulldown
Pull a high cable down to your thighs with straight arms: lat work without the biceps taking over.
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Muscles worked
Target
Also works
- Equipment
- Cable, Cable station, Straight bar or rope
- Level
- Beginner
- Tempo
- Lift 1.1 s · Lower 2 s
How to do the straight-arm pulldown
- 1Set a pulley high, clip on a straight bar and hold it with hands about shoulder-width apart.
- 2Step back, hinge forward a little at the hips and reach your arms up toward the pulley.
- 3Keeping your elbows nearly straight, sweep the bar down in an arc to your thighs.
- 4Pause, then let the bar rise slowly until your lats are stretched.
When to pick it: Pick it as a lat finisher, or as a warm-up that teaches you to feel your lats before pull-ups and rows.
Form cues
- Think elbows to hips
- Arms stay long
- Torso stays still
Common mistakes
- Bending the elbows into a pushdown
- Rocking the torso to move the weight
- Shrugging at the top of the stretch
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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