Back Exercise · Cable

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Cable Pushdown (straight Arm) V. 2

Keeping the arms straight during this pushdown shifts the target from the triceps to the lats, using a motion closer to a straight-arm pulldown than a typical elbow-bending pushdown. It's a less obvious lat exercise that isolates the muscle without any bicep assistance, since the elbows barely move. Standing tall and hinging slightly at the hips as the bar comes down keeps the lats doing the work instead of the shoulders.

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Category

Back

Equipment

Cable

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Pushdown (straight Arm) V. 2

1. Attach a straight bar to a high pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grip the bar overhand, keeping your arms straight and your palms facing down.
4. Brace your core and keep your back straight as you exhale and push the bar down toward your thighs.
5. Pause briefly at the bottom, then inhale as you slowly return the bar to the starting position.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the lats.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Pushdown (straight Arm) V. 2 mainly targets your Lats, with your Triceps helping support the movement, along with your Shoulders.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

FAQ

What muscles does the Cable Pushdown (straight Arm) V. 2 work?

The Cable Pushdown (straight Arm) V. 2 mainly works your lats. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Pushdown (straight Arm) V. 2?

You do the Cable Pushdown (straight Arm) V. 2 with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Pushdown (straight Arm) V. 2?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Pushdown (straight Arm) V. 2?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.