Back Exercise · Cable
Cable Straight Arm Pulldown
The straight-arm pulldown isolates the lats without any bicep assistance, since the elbows barely bend through the movement — it's essentially a controlled arc from overhead down to the thighs. It's a useful lat exercise for anyone whose biceps tend to take over during a standard pulldown or row. Hinging slightly at the hips as the bar comes down helps keep the lats doing the work instead of the shoulders.
Go to the movement stepsAlso known as: Straight Arm Lat Pulldown, Cable Lat Pushdown
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Straight Arm Pulldown
- Attach a straight bar to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grip the bar overhand, keeping your arms straight and your palms facing down.
- Engage your lats and pull the bar down toward your thighs, keeping your arms straight throughout the movement.
- Pause briefly at the bottom, then slowly return the bar to the starting position.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the lats.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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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 Straight Arm Pulldown mainly targets your Lats, with your Shoulders helping support the movement, along with your Biceps.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Cable Straight Arm Pulldown work?
- The Cable Straight Arm Pulldown mainly works your lats. It also helps strengthen your shoulders and biceps. 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 Straight Arm Pulldown?
- You do the Cable Straight Arm Pulldown 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 Straight Arm Pulldown?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. 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 Straight Arm Pulldown?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.