Straight-Arm Pulldown

Press a cable bar down with straight arms to isolate and target the lats.

Beginner-Intermediate · Recommended Sets: 3 sets x 12-15 reps · Lats

Straight-Arm Pulldown — Points to Check Today

  • Keep the elbow angle locked — Bending your arms turns it into a pulldown (biceps). (Bending the elbows as you lower so it becomes a pulldown)
  • Don't sway your torso — Bobbing forward and back for momentum removes the stimulus. (Using lower-back momentum to press the bar down)
  • Press with your lats — Relax your forearms and initiate the movement with your back. (Pressing down using only the arms and shoulders)

Straight-Arm Pulldown — How to Do It / If You're New

  1. Attach a bar to a high cable and grip it at shoulder width, then step back one pace and lean your torso slightly forward.
  2. Keep your elbows only slightly bent and 'locked,' lift your chest, and slightly retract your shoulder blades.
  3. With the feeling of pressing down through your lats, drive the bar in an arc down to the front of your thighs (keeping your arms straight throughout).
  4. Squeeze your lats at the bottom, then slowly let the bar draw back up with control to return.