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Straight-Arm Pulldown

An isolation exercise for the lats using a cable machine, performed with arms straight throughout the movement.

Straight-Arm Pulldown demonstration

Visual demonstration — Straight-Arm Pulldown

Muscles Worked

Latissimus Dorsi (Primary)Teres MajorRear Deltoid

Step-by-Step Instructions

  1. 1Stand facing a cable machine with a straight bar or rope at the top
  2. 2Grab the attachment with straight arms, slight bend in elbows
  3. 3Pull the bar down in an arc toward your thighs
  4. 4Squeeze your lats hard at the bottom
  5. 5Slowly return to the starting position

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Keep arms relatively straight—only a slight elbow bend
  • Lean forward slightly from the hips
  • Focus on lat engagement, not arm pulling

Common Mistakes to Avoid

  • Bending elbows too much
  • Using too heavy a weight
  • Not controlling the return

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