Straight-Arm Pulldown
Pure lat isolation — no biceps, no help, just the lats pulling through a long arc.
Setup
- High pulley, bar or rope, arms extended overhead, slight forward lean.
- Ribs down, core braced.
How To Do It
- Pull the handle down in an arc to the thighs, arms straight.
- Squeeze the lats hard at the bottom.
- Return along the same arc to a full overhead stretch.
Breathing
Exhale on the pull.
Common Mistakes
- Bending the elbows through the rep.
- Using the torso to drive the bar down.
Programming It
Three sets of 12-20.
Why This Exercise Works
Locked elbows take the biceps out, so the lat works through shoulder extension alone. It also teaches the feeling of pulling with the back rather than the arms, which transfers directly to every row and pulldown you do afterwards.
Where You Should Feel It
The lats through a long arc with straight arms and no biceps involvement at all. It should burn along the sides of the back rather than in the arms.
Where It Fits in a Program
Pure lat isolation — no biceps, no help, just the lats pulling through a long arc. Everything else in the session should be arranged around this one.
Progressing and Regressing It
To progress the straight-arm pulldown: add a small increment while the elbows stay locked. To regress it: reduce the load and focus on the lat rather than the range.
Who It's For
Anyone learning to feel their lats, and anyone adding back volume without more elbow work.
Equipment and Substitutions
What you need for this one: a cable machine. A band gets you most of the way here. The resistance curve differs, but the line of pull — which is the point — is the same.
Related Exercises
- Neutral-Grip Pulldown — Lats, Back, Biceps
- Dumbbell Pullover — Lats, Chest, Serratus
- Chin-Up — Lats, Biceps, Back
- Lat Pulldown — Lats, Back, Biceps
- Wide-Grip Pull-Up — Lats, Upper Back
- Straight-Arm Lat Pushdown — Lats
- Single-Arm Cable Row — Lats, Mid-Back
- Meadows Row — Lats, Upper Back
Common Questions
What muscles does the straight-arm pulldown work?
The straight-arm pulldown primarily trains the lats.
How many sets and reps should I do?
Three sets of 12-20.
What are the most common straight-arm pulldown mistakes?
Most often: bending the elbows through the rep; using the torso to drive the bar down.
Do I need a cable machine to do this?
This version uses a cable machine, and it trains the lats. A band gets you most of the way here. The resistance curve differs, but the line of pull — which is the point — is the same.
Is this safe if I have an existing injury?
The straight-arm pulldown puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.