The straight-arm pulldown keeps the elbows nearly locked while the arms sweep down from overhead to the thighs, which isolates the lats without the biceps taking over. It is a good way to feel the lats working.
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3
Sets
15
Reps
Cable
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Lats
📋 How To Perform Cable Straight-Arm Pulldown
1
Stand facing a high cable pulley, grip the bar with arms extended, slight bend in elbows.
2
Keep your arms straight throughout — this fixed bend stays the same.
3
Pull the bar down in an arc until it reaches your thighs.
4
Squeeze your lats hard at the bottom.
5
Return slowly to the start, feeling a full stretch in your lats.
💡 Benefits of Cable Straight-Arm Pulldown
Trains the lats in a stretched and shortened range with minimal biceps involvement, which can improve the mind-muscle connection and warm up the lats before rows and pulldowns. It is also easy on the elbows.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 15 reps with a rope or straight bar attachment on a high pulley. Keep a slight bend in the elbows and sweep the bar to the thighs, squeezing the lats at the bottom.
⚠️ Common Mistakes to Avoid
Bending the elbows and turning it into a pushdown
Leaning too far forward and using body momentum
Using too much weight and losing control
✅ Pro Tips
Keep a slight bend in the elbows and think of sweeping the bar to your thighs
Squeeze the lats at the bottom and return slowly
🛡️ Safety Notes
Low risk. Keep the back neutral and the weight light enough to control the full range.
🔁 Progressions & Regressions
Make it harderslow tempo and pauses at the bottom.
Make it easierlighter stack and a rope attachment.
