How to do the Cable Straight Arm Pulldown
- Stand facing the cable machine, holding a bar with an overhand grip.
- Step back to create tension, keeping your torso nearly upright.
- Pull the bar down towards your thighs, keeping your arms relatively straight.
- Slowly return the bar to the starting position around face height.
Full technique — 7 steps
- Attach a straight bar to a high pulley and stand facing the machine.
- Take an overhand grip just outside shoulder width and step back to create tension.
- Keep your torso nearly upright, set a slight knee bend, and let the bar start around face height.
- Keep your elbows nearly straight and set your shoulders down away from your ears.
- Sweep the bar down in an arc toward your thighs by driving shoulder extension.
- Finish with the bar near your upper thighs and your lats fully shortened.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
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
- This exercise Cable Straight Arm Pulldown
Too hard for now? Start with the Single Arm Lat Pulldown.
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).
