Videos
Instructions
- Stand in front of a high pulley machine with feet shoulder-width apart and knees slightly bent.
- Grip the straight bar with a pronated (overhand) grip, arms fully extended and shoulder-width apart.
- Hinge slightly forward at the hips while maintaining a straight back and braced core.
- Pull the bar down in a controlled motion toward your thighs, keeping your arms straight throughout the movement.
- Squeeze your lats at the bottom, then slowly return to the starting position without bending your elbows.
Technical Tips
- Avoid bending the elbows to keep tension on the lats.
- Keep your chest lifted and core tight to prevent lower back strain.
- Use a slow and controlled tempo to maximize muscle activation.
- Keep a slight forward lean to maintain proper resistance direction.
Breathing Tips
- Inhale while returning the bar to the starting position.
- Exhale as you pull the bar down toward your thighs.
Medical restrictions
- Avoid if experiencing shoulder impingement or rotator cuff injuries.
- Not recommended for individuals with lower back pain or spinal disc issues.
- Use caution if recovering from elbow or wrist injuries.
Description
The Straight-Arm Pulldown is a cable-based isolation exercise that primarily targets the muscles of the back, with a strong emphasis on the latissimus dorsi. Performed using a high pulley machine and a straight bar, this movement is ideal for developing back width and improving mind-muscle connection. Unlike traditional pulldown exercises that involve elbow flexion, the straight-arm version isolates the lats by maintaining nearly locked arms throughout the movement. This helps minimize assistance from the biceps and ensures constant tension on the target area. It also engages the serratus anterior, rear deltoids, triceps, and core stabilizers to a lesser extent. Because it requires strict form and proper posture, it is best suited for intermediate to advanced lifters who want to refine back detail and control. Common in bodybuilding routines, the Straight-Arm Pulldown also serves as a great activation or finisher movement for back training sessions. Its versatility and low joint stress make it a valuable addition to hypertrophy-focused programs.
What muscles does the straight-arm pulldown work?
The straight-arm pulldown primarily targets the latissimus dorsi, while also engaging the rear deltoids, triceps, serratus anterior, and core stabilizers.
Is the straight-arm pulldown good for building lats?
Yes, the straight-arm pulldown is highly effective for isolating and building the lat muscles, especially when performed with controlled form and consistent tension.
Can beginners do straight-arm pulldowns?
Straight-arm pulldowns are better suited for intermediate users due to the coordination and form required to isolate the lats effectively.
What's the difference between straight-arm pulldown and lat pulldown?
The straight-arm pulldown isolates the lats by keeping the arms straight, while the lat pulldown involves elbow flexion and engages the biceps more significantly.
Should I lean forward during straight-arm pulldowns?
A slight forward lean helps maintain proper resistance direction and form, enhancing lat activation while reducing strain on the lower back.