Straight-Arm Lat Pushdown
Isolates the lats without the biceps ever entering the movement.
Setup
- Stand facing a high pulley, straight bar, arms extended forward.
- Hinge slightly, soft knees.
How To Do It
- Push the bar down to the thighs with straight arms.
- Squeeze the lats at the bottom.
- Let the bar rise back to shoulder height under control.
Breathing
Exhale as you push down.
Common Mistakes
- Bending the elbows, which makes it a triceps pushdown.
- Standing bolt upright and losing the lat angle.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Vertical pulling develops the lats through their full stretched range and builds grip.
Where It Fits in a Program
Isolates the lats without the biceps ever entering the movement. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. You should have a working base in the underlying pattern before loading this heavily. Add weight only when the current load is genuinely comfortable for all prescribed reps.
Progressing and Regressing It
To progress the straight-arm lat pushdown: move one plate at a time and pause at peak contraction. To regress it: reduce the stack and extend the set. Change one variable at a time.
Equipment and Substitutions
This version uses a cable and a bar. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
Related Exercises
- Single-Arm Cable Row — Lats, Mid-Back
- Straight-Arm Pulldown — Lats
- Neutral-Grip Pulldown — Lats, Back, Biceps
- Meadows Row — Lats, Upper Back
- Lat Pulldown — Lats, Back, Biceps
- Dumbbell Pullover — Lats, Chest, Serratus
- Chin-Up — Lats, Biceps, Back
- Wide-Grip Pull-Up — Lats, Upper Back
Common Questions
What muscles does the straight-arm lat pushdown work?
The barbell back squat primarily trains the legs, glutes, core. The listed muscles are highlighted in the animation above so you can see which tissue is producing the movement rather than guessing from the exercise name.
How many sets and reps should I do?
The straight-arm lat pushdown is a demanding compound movement, so it belongs early in a session. Three to five sets of three to six reps for strength; three to four of six to ten for size. Rest two to three minutes.
What are the most common straight-arm lat pushdown mistakes?
On the barbell back squat, the usual faults are letting the tempo run away on the lowering phase, loading beyond what the legs, glutes, core can control, and cutting the range short at the hardest point of the rep.
Do I need a cable and a bar to do this?
This version uses a cable and a bar. If you don't have that, use another exercise that trains the lats through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The straight-arm lat pushdown loads the shoulder and lower back directly, so an existing problem there is the one to watch. If a rep reproduces your pain rather than normal training discomfort, stop and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.