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All back exercisesBack · Gym

Straight-Arm Pulldown

Keep arms straight and pull the cable down with the lats. Pure isolation.

BeginnerCable machine3 × 12–15
Straight-Arm Pulldown demonstration thumbnail — Straight-Arm Pulldown COMPLETE Guide
LatsCable machine

Straight-Arm Pulldown

Demo · Andrew Kwong (DeltaBolic)

Verified Straight-Arm Pulldown demonstration by Andrew Kwong (DeltaBolic). Click to play.

How to do the Straight-Arm Pulldown

  1. 1Slight forward lean
  2. 2Initiate from lats
  3. 3Pull to thighs

Benefits of the Straight-Arm Pulldown

  • Builds strength and size in the lats through a full, controlled range of motion
  • Constant tension through the full range — no easy point in the rep
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services