Back · Isolation

Straight-Arm Pulldown

A cable movement that isolates the lats without biceps involvement.

MAIN MUSCLE
Lats
ALSO WORKS
Triceps, Core
EQUIPMENT
Cable
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a straight bar or rope to a high pulley and step back.

  2. Hinge slightly forward with arms straight and hands at eye level.

  3. Sweep the bar down to the thighs, keeping the arms straight.

  4. Return slowly until you feel the lats stretch.

COMMON MISTAKES

  • Bending the elbows into a triceps extension; keep the arm angle fixed.
  • Arching the lower back at the stretch; keep ribs down and abs braced.

TIPS

  • Feel the lats stretch overhead, then sweep the weight down with straight arms.

QUESTIONS

Which muscles does Straight-Arm Pulldown work?

The main muscle is Lats. It also works Triceps, Core.

How many reps should I do?

FORGE suggests 12-15 reps for Straight-Arm Pulldown. The app adjusts sets and reps to your goal and level.

What can I do instead of Straight-Arm Pulldown?

These train the same muscles: Dumbbell Pullover, Single-Arm Cable Pulldown, Lat Pulldown.