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Straight-Arm Pulldown guide
The Straight-Arm Pulldown is a beginner-level isolation cable exercise that primarily targets the Latissimus Dorsi. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the straight-arm pulldown work?
The Straight-Arm Pulldown primarily trains the Latissimus Dorsi, with the back as the target group. Train it as part of a balanced back routine.
How do you do the straight-arm pulldown?
To do the Straight-Arm Pulldown: set up at the cable with a stable, braced position — feet planted and core tight; take a grip or stance that lets your back drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the latissimus dorsi; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the cable with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your back drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the latissimus dorsi.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common straight-arm pulldown mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Straight-Arm Pulldown alternatives
Straight-Arm Pulldown FAQ.
What muscles does the Straight-Arm Pulldown work?
The Straight-Arm Pulldown primarily targets the Latissimus Dorsi, training the Back as the main muscle group.
Is the Straight-Arm Pulldown a compound or isolation exercise?
The Straight-Arm Pulldown is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Straight-Arm Pulldown?
You need a cable. Difficulty is rated beginner.
What are good alternatives to the Straight-Arm Pulldown?
Good back alternatives include Conventional Deadlift, Pull-Up, Chin-Up.
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