Straight Arm Pulldown
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Weight & Reps
Cable
The straight arm pulldown isolates the lats by removing bicep involvement. Keep your arms straight and pull the bar down in an arc to your thighs, focusing on the lat squeeze.
How to Do Straight Arm Pulldown
- Stand a step back from the cable machine with a slight forward lean
- Keep your arms straight with only a slight bend in the elbows throughout
- Pull the bar down to your thighs in a sweeping arc, squeezing your lats hard
- Control the return — let the cable pull your arms up until you feel a full lat stretch overhead
Form Cues
- Stand a step back from the cable machine with a slight forward lean
- Keep your arms straight with only a slight bend in the elbows throughout
- Pull the bar down to your thighs in a sweeping arc, squeezing your lats hard
- Control the return — let the cable pull your arms up until you feel a full lat stretch overhead
Common Mistakes to Avoid
- Bending the elbows too much, which recruits the biceps and turns it into a pulldown
- Standing too upright instead of leaning slightly forward to match the cable angle
- Using too much weight and losing the lat isolation — this is a feel exercise, not a max-out exercise
Muscles Worked
Primary
Latissimus Dorsi
Teres Major
Secondary
Rear Deltoid
Triceps Brachii (Long Head)
Rhomboids
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the straight arm pulldown work?
The straight arm pulldown isolates the latissimus dorsi and teres major by keeping the arms straight, eliminating bicep contribution. The rear deltoids and long head of the triceps assist.
How much should a beginner straight arm pulldown?
Beginners typically start with 20-40 lbs (9-18 kg). This exercise is about the lat mind-muscle connection, not heavy weight — you should feel your lats doing 90% of the work.
Straight arm pulldown vs lat pulldown — which is better?
Lat pulldowns allow heavier loading and work both lats and biceps, while straight arm pulldowns isolate the lats completely. Use straight arm pulldowns as a warm-up or finisher to improve your lat mind-muscle connection.
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