Straight-Arm Pulldown

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Stand facing the cable machine, grasp the attachment with a shoulder-width grip, and take a step back to create tension.
• Hinge slightly at the hips, lock the elbows with a very soft bend, and engage the core to stabilize the torso.
• Pull the bar down toward the thighs in a sweeping arc, focusing on using the lat muscles rather than the arms.
• Return the bar slowly to the starting position under control, allowing the shoulder blades to stretch upward at the top.

Common mistakes

• Bending and extending the elbows during the movement, turning it into a triceps pressdown.
• Using momentum by swinging the torso back and forth to pull the weight down.
• Allowing the shoulders to roll forward and cave in at the bottom of the movement.

Frequently asked questions

Which attachment is best for the Straight-Arm Pulldown?

A straight bar or a lat pulldown bar is standard, but using a long rope attachment can allow for a greater range of motion at the bottom.

Where should I feel the muscle contraction during this exercise?

You should feel a strong contraction in the outer sides of your back, specifically the latissimus dorsi, and under the armpits.

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