Straight-Arm Cable Pulldown
Straight-Arm Cable Pulldown is a isolation vertical pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Straight-Arm Pulldown · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Secure the thighs under the pad or choose enough assistance to keep the torso stable.
- 4Use the palms-away grip and begin with the shoulders elevated without losing rib position.
How to perform it
- 1You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
- 2Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
- 3While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
- 4While keeping the arms straight, go back to the starting position while breathing in.
- 5Repeat for the recommended amount of repetitions.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Elbows to back pockets
- •Stay tall through the chest
- •Own the overhead stretch
Common mistakes
- •Pulling behind the neck
- •Swinging the torso
- •Stopping before the lats are fully lengthened
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.