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Straight-Arm Pulldown.
Cable isolation that drives the lats through shoulder extension with straight arms.
Also known as: Straight Arm Lat Pulldown, Cable Pullover
BeginnerCable machine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Stand facing a high cable with a straight bar
- Step 02
Grip the bar with arms extended overhead
- Step 03
Hinge slightly at the hips, chest up
- Step 04
Pull the bar down to the thighs with straight arms
- Step 05
Squeeze the lats at the bottom
- Step 06
Return slowly to the overhead stretch
What separates good from great
Pro cues.
Keep a fixed slight elbow bend, do not curl
Initiate the pull from the lats
Avoid using momentum from the torso
Common questions
Questions, answered.
- What is the Straight-Arm Pulldown?
- Cable isolation that drives the lats through shoulder extension with straight arms.
- What muscles does the Straight-Arm Pulldown work?
- The Straight-Arm Pulldown primarily works your lats. It also recruits your upper back and triceps as secondary movers.
- What equipment do I need for the Straight-Arm Pulldown?
- You need a cable machine to perform the Straight-Arm Pulldown.
- How many sets and reps should I do for the Straight-Arm Pulldown?
- A typical prescription for the Straight-Arm Pulldown is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Straight-Arm Pulldown good for beginners?
- Yes. The Straight-Arm Pulldown is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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