Straight-Arm Pulldown
The straight-arm pulldown is a cable exercise that isolates your lats. You stand facing a high pulley and pull a bar or rope from about head height down to your thighs, keeping your arms nearly straight. Because your elbows do not bend, the movement happens only at your shoulders, and your lats and teres major handle most of the load, with your long head of the triceps helping a bit. It is useful for lifters who struggle to feel their back on rows and pulldowns.
In a regular lat pulldown your biceps share the work, and they often tire first. The straight-arm version takes them out of the pull, so your lats can reach fatigue on their own. You cannot go very heavy, since it is a single-joint lift, which is why it works better as a warm-up or finisher than as your main back exercise. It also teaches you what your lats should feel like before you start pulling heavier.
Muscles worked
- Lats (primary)
Equipment
Cables
How to do it
- Set the pulley high and attach a straight bar or a rope. Grip the bar with your hands about shoulder width apart, or slightly wider, palms facing down.
- Take a couple of steps back so the weight lifts from the stack when your arms reach forward. Stand with your feet hip width apart and your knees softly bent.
- Hinge forward at your hips by around 30 degrees with a flat back. Reach up and forward so your arms are almost straight and you feel a stretch along the sides of your back.
- Pull your shoulders down and away from your ears. Lock in a slight bend at your elbows for the whole set.
- Drive your hands down in a wide arc toward your thighs by moving your arms from the shoulders. Your torso holds still.
- Squeeze your lats for a moment when your hands reach your thighs, without leaning back. Then let your arms rise slowly along the same arc to the stretch.
Common mistakes
- Bending your elbows. Bent elbows turn the lift into a triceps pushdown. Lower the weight and keep the same elbow angle from top to bottom.
- Pumping your torso. Bowing down to move the bar uses your body weight. Stay in your hinge and let only your arms move.
- Letting your shoulders creep up at the top. Shrugging at the stretch lets your traps join in and shortens the pull. Set your shoulders down before each rep and keep your neck long.
- Arching your back to finish. Forcing the last few inches by bending your lower back adds nothing for your lats. Stop when your hands reach your thighs.
Variations
- Rope straight-arm pulldown : Use a rope when you want your hands to travel past your thighs and spread apart at the bottom for a longer finish.
- Single-arm cable pulldown : Use a single handle with your arm straight to focus on one side at a time, especially if one lat is harder to feel.
- Dumbbell pullover : Lie on a bench when you have no cable, knowing that the tension is highest in the stretched position instead of at your thighs.
Sets and reps to start with
Use it for 2 to 4 sets of 10 to 15 reps with about 60 seconds of rest. As a warm-up, do 1 or 2 easy sets before your rows or pulldowns to help you feel your lats. As a finisher, do it at the end of your back session and stop a rep or two short of failure. Beginners can start with 2 sets of 12 to 15 using a load that does not pull them forward. One or two sessions a week is plenty. Your body weight limits how much you can use, so progress by adding reps, slowing the return or holding a pause at your thighs before you add more plates.
Frequently asked questions
What muscles does the straight-arm pulldown work?
It mainly trains your lats and teres major. The long head of your triceps helps, and your abs work to keep your torso still. Your biceps do very little because your elbows do not bend.
Is a rope or a bar better for straight-arm pulldowns?
A bar is simpler and easier to load, so it suits most beginners. A rope lets your hands move apart at the bottom and gives you a slightly longer range. Try both and use the one that gives you the stronger feeling in your lats.
What is the difference between a straight-arm pulldown and a lat pulldown?
The lat pulldown is a compound lift where your elbows bend, so your biceps help and you can use much more weight. The straight-arm pulldown is a single-joint move that keeps your arms almost straight. Use the lat pulldown to build strength and the straight-arm version to add focused lat work.
Why do I feel straight-arm pulldowns in my triceps?
Some triceps work is normal because the long head helps pull your arm down. If they are doing most of the job, your elbows are likely bending and straightening, or the load is too heavy. Reduce the weight and think about pulling with your armpits rather than your hands.
Similar exercises
Log your straight-arm pulldown and see the weight to try at every workout. Free, no ads.