Cable Straight Arm Pulldown
The cable straight arm pulldown is a cable isolation exercise targeting the latissimus dorsi. Performing the pulldown with straight arms removes bicep involvement and directly isolates the lats through the shoulder extension movement.
How to do it
- Attach a straight bar to the high pulley of a cable machine.
- Stand facing the machine and grasp the bar with an overhand grip, arms extended overhead.
- Keeping your arms straight, pull the bar down toward your thighs in a wide sweeping arc.
- Pause at the bottom of the movement and squeeze your lats.
- Slowly return the bar overhead to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your elbows and lock that angle throughout the movement.
- Hinge slightly forward from your hips with a braced core.
- Drive the bar down in a wide sweeping arc toward your thighs.
- Squeeze your lats hard at the bottom position for a full second.
- Control the weight all the way back to the overhead starting position.
Breathing: Inhale as you slowly return the bar overhead, and exhale smoothly as you pull the bar down toward your thighs.
Common mistakes
- Bending and straightening the arms turns the exercise into a triceps pushdown instead of isolating the lats.
- Using too much momentum shifts the work away from your back and onto your lower spine.
- Shrugging your shoulders toward your ears reduces lat activation and strains your neck.
Muscles worked
Primary: lats. Secondary: triceps, abs, rhomboids.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 10–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my triceps than my back?
You are likely bending your elbows too much during the movement. Keep your elbow angle locked and initiate the pull from your shoulder blades.
How often can I include straight arm pulldowns in my routine?
You can safely perform this movement 2 to 3 times per week as part of your upper body or back workouts.
Should I use a straight bar or a rope attachment?
Both work well. A straight bar gives a stable grip, while a rope allows your hands to travel slightly wider at the bottom for an extra contraction.