Cable Straight-Arm Pulldown
Standing at a high cable, the bar or rope is swept from shoulder height down to the thighs with nearly straight arms. Isolates the lats by removing the biceps from the movement.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Triceps
- Rear Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a straight bar or rope to a high pulley. Stand a step back, hinge slightly at the hips and hold the attachment at about eye level with arms extended and elbows softly bent.
Brace the core and set the shoulders down.
Keeping the arms almost straight, sweep the attachment down in an arc to the thighs.
Squeeze the lats at the bottom.
Return slowly along the same arc until the lats are stretched.
Breathing: Exhale as you pull down, inhale as you return.
Coaching tips
Arms are just hooks
Pull from the armpits
Keep the elbow angle fixed
Common mistakes
Bending the elbows and turning it into a pushdown
Rocking the torso
Shrugging the shoulders up
Safety notes
Keep a light load and fixed torso to avoid straining the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.