# Cable Straight Arm Pulldown

A cable isolation exercise targeting the lats through shoulder extension with nearly straight arms. Useful for lifters building lat width and improving mind-muscle connection.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-straight-arm-pulldown/video/male.mp4
- HTML: https://seto.fit/exercises/cable-straight-arm-pulldown/

## Muscles worked

- Lats: 10/10
- Rear delts: 2/10
- Triceps: 2/10
- Abs: 2/10

## How to do the Cable Straight Arm Pulldown

1. Stand facing the cable machine, holding a bar with an overhand grip.
2. Step back to create tension, keeping your torso nearly upright.
3. Pull the bar down towards your thighs, keeping your arms relatively straight.
4. Slowly return the bar to the starting position around face height.

### Full technique — 7 steps

1. Attach a straight bar to a high pulley and stand facing the machine.
2. Take an overhand grip just outside shoulder width and step back to create tension.
3. Keep your torso nearly upright, set a slight knee bend, and let the bar start around face height.
4. Keep your elbows nearly straight and set your shoulders down away from your ears.
5. Sweep the bar down in an arc toward your thighs by driving shoulder extension.
6. Finish with the bar near your upper thighs and your lats fully shortened.
7. Return the bar upward along the same path until your shoulders are flexed again.

## Common mistakes

- Turning it into a triceps pressdown
- Bending elbows through the pull
- Standing too upright under the cable
- Shrugging shoulders toward ears
- Swinging torso to move weight

## Form cues

- Move from the shoulders
- Keep elbows nearly fixed
- Pull bar to thighs
- Pull shoulders down first
- Torso upright

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Pullover](https://seto.fit/exercises/dumbbell-pullover/)
- **Resistance bands**: [Single Arm Resistance Band Straight Arm Pulldown](https://seto.fit/exercises/single-arm-resistance-band-straight-arm-pulldown/)
- **Machine**: [Ski Erg Straight Arm Pulldown](https://seto.fit/exercises/ski-erg-straight-arm-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Single Arm Lat Pulldown](https://seto.fit/exercises/single-arm-lat-pulldown/) — Beginner
- **This exercise: Cable Straight Arm Pulldown — Beginner**

## Quick answers

### What muscles does the Cable Straight Arm Pulldown work?

Primary: Lats 10/10. Also works: Rear delts 2/10, Triceps 2/10, Abs 2/10.

### When should I do the Cable Straight Arm Pulldown in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Straight Arm Pulldown?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Straight Arm Pulldown?

Dumbbells: Dumbbell Pullover. Resistance bands: Single Arm Resistance Band Straight Arm Pulldown. Machine: Ski Erg Straight Arm Pulldown.

### What is an easier version of the Cable Straight Arm Pulldown?

Single Arm Lat Pulldown (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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