Strength · Recomp guide

Straight-Arm Pulldown

The straight-arm pulldown is a beginner strength exercise for your lats, using cable.

Main muscles
Lats
Equipment
Cable
Level
Beginner
Straight-Arm Pulldown, starting position
Start
Straight-Arm Pulldown, end position
Finish

Setup

Attach a straight bar or rope to a high cable. Stand back a step, hinge slightly, and hold it with straight arms in front of you.

How to do it

  1. Keep your arms almost straight.
  2. Sweep the bar down to your thighs.
  3. Squeeze your lats at the bottom.
  4. Let it rise back to eye level slowly.

Coaching cues

  • Arms are levers; the lats pull.
  • Ribs down.

Common mistakes

  • Bending the elbows into a pushdown.
  • Rocking your body.

Alternatives to the straight-arm pulldown

Close-Grip Front Lat Pulldown Cable Chin-Up Body weight Cable Incline Pushdown Cable Kneeling High Pulley Row Cable Kneeling Single-Arm High Pulley Row Cable Rope Straight-Arm Pulldown Cable