How does this differ from a standard straight-arm pulldown?

The side variation allows for a different angle of pull that often increases the mind-muscle connection for those who struggle to feel their lats with a bar. It also allows for a slightly greater range of motion as the arm can move tighter to the body's midline.

Should I keep my arm completely locked?

No, you should maintain a very slight, soft bend in the elbow to avoid joint strain. The goal is to keep that angle fixed throughout the entire set rather than moving at the elbow joint.

Where should I feel the most tension?

You should feel the tension along the side of your ribcage and just under your armpit. If you feel it primarily in your triceps, you are likely bending and straightening your arm too much.

Side Straight-Arm Pulldown Guide: Build Wider Lats

Master the side straight-arm cable pulldown with our step-by-step form guide to isolate your lats and improve back width.

How to Perform

Position the cable pulley at the highest setting and attach a single D-handle.
Stand sideways to the machine and grasp the handle with the arm closest to the pulley using an overhand grip.
Step away from the machine until your arm is fully extended diagonally and you feel a stretch in your lateral muscles.
Keep your arm straight with a subconscious micro-bend in the elbow to protect the joint.
Pull the handle down in a wide arc toward your outer thigh while focusing on driving with your elbow.
Squeeze your lat at the bottom of the movement for one second before slowly resisting the weight back to the start.

Common Mistakes

Bending the elbow excessively which turns the move into a triceps pushdown.
Allowing the shoulder to shrug upward during the eccentric phase.
Rotating the torso toward the machine to use momentum.
Using a weight that prevents a full range of motion at the top.

Muscles Worked

Primary movers

Lats

Stabilizers

Rear Deltoids
Teres Major
Triceps Long Head

Related Guides

Lats · Back