Straight-Arm Pulldown

Pure lat isolation — no biceps, no help, just the lats pulling through a long arc.

Setup

1. Stand at a high pulley, bar or rope, arms nearly straight overhead-forward.
2. Slight hinge, chest proud, soft elbows locked in place.

How To Do It

1. Pull the bar down to your thighs in a big arc — arms stay straight.
2. Feel the lats do all the work; squeeze at the bottom.
3. Return slowly to the overhead stretch.

Breathing

Exhale pulling down.

Common Mistakes

• Bending the elbows — it becomes a pushdown; keep them fixed.
• Using body english — the torso stays still.

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

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.