Straight Arm Pulldown

Straight Arm Pulldown

Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Pull

Straight Arm Pulldown Instructions

  • Attach either a rope or straight bar to the cable machine. 
  • Set the attachment to the highest possible point.
  • Face the machine and step back. Hinge at the hips and let your arms extend overhead.
    • Elbows are slightly bent.
    • Maintain a neutral spine and braced abs.
  • You should be feeling a stretch in your lats with your arms extended.
  • If using a rope handle, employ a neutral grip
  • If using a straight bar, have your hands in a pronated position with an open grip and have the weight on the outer portion of your hands.
  • Your spine is in a neutral position with your knees slightly bent.
  • Initiate and control the movement by activating your lats and pulling the rope/bar towards your hips. 
    • Your arms are passive during this exercise. You are not actively pulling with your bicep/triceps.
  • Raise the rope/bar to the starting position overhead. 
  • You should be feeling a stretch in your lats with your arms extended.
    • Maintain this tension during the exercise.


  • Maintain your starting body position throughout the exercise. The angle of your hip hinge should not change.
  • You are not gripping the attachment with much tension. Your arms are an attachment point from your lats to the rope/cable.
Previous article One Arm Pulldown
Next article Underhand Pulldown