Straight-Arm Pulldown
LatsCableBeginner
A lat isolation move that teaches you to pull with your back instead of your biceps.
Muscle worked
Lats
Equipment
Cable, Resistance Bands
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Set cable high
Use a straight bar or rope from a high pulley.
02
Hinge slightly
Step back, soften knees, and lean forward a little with arms long.
03
Sweep down
Keep elbows almost straight and pull the handle toward your thighs.
04
Return to stretch
Let arms travel up until lats stretch, ribs still down.
Common mistakes
Avoid these
✕
Bending elbows too much
It becomes a triceps pressdown. Fix: Keep a fixed soft elbow bend.
✕
Arching ribs up
You lose lat tension and stress the lower back. Fix: Brace ribs down as arms go overhead.
✕
Using momentum
The lats stop doing the work. Fix: Pause at the thighs and control the return.
Progressions
Scale it up or down
Make it easier
- Band straight-arm pulldown
- Light cable pulldown
- Lat pulldown
Make it harder
- Rope straight-arm pulldown
- Single-arm straight-arm pulldown
- Slow eccentric pulldown
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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