Straight-Arm Cable Pulldown

Technique

Stand facing a high cable pulley and hold the bar with an overhand grip, keeping your arms nearly straight and your torso slightly inclined forward. Pull the bar down in an arc toward your thighs by extending your shoulders, then return it slowly until you feel a stretch in your lats. Keep your elbows softly bent but fixed throughout the repetition rather than turning the movement into a triceps pushdown.

Steps

1. Stand facing a high cable pulley and hold the bar with an overhand grip, arms nearly straight
2. Incline your torso slightly forward
3. Pull the bar down in an arc toward your thighs by extending your shoulders
4. Return it slowly until you feel a stretch in your lats
5. Keep your elbows softly bent but fixed throughout the repetition

Common mistakes

• Bending the elbows more during the pull, turning it into a triceps pushdown
• Using the torso or body weight to yank the bar down instead of shoulder extension
• Rushing the return instead of controlling the stretch at the top

Variations

• Straight-arm pulldown with a rope attachment for a wider range at the bottom
• Straight-arm pulldown with a brief pause at the bottom for extra lat contraction
• Kneeling straight-arm pulldown to remove body sway

FAQ