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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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