Is a straight bar or rope better for this exercise?

A rope allows for a slightly larger range of motion at the bottom of the rep, while a straight bar often allows for heavier loading and a more stable grip.

Should I feel this in my triceps?

The long head of the tricep assists in shoulder extension, so some tension is normal, but the primary sensation should be in the outer edges of your mid-back.

How high should I let my arms go on the way up?

Stop the movement once your arms are roughly in line with your ears or parallel to the floor to keep the tension on the lats and avoid shoulder impingement.

How to Do Straight Arm Pulldowns: Form and Benefits

Master the straight arm pulldown with our expert guide. Learn the proper technique to isolate your lats, improve posture, and build back width.

How to Perform

Attach a long straight bar or a rope handle to the high pulley of a cable station.
Grip the attachment with your palms facing down at shoulder-width apart and take two steps back to create tension on the cable.
Hinge slightly at the hips and maintain a soft bend in your knees while keeping your arms fully extended.
Pull the bar down in a wide arc toward your thighs by engaging your lats and keeping your elbows locked in a fixed, slightly bent position.
Squeeze your shoulder blades down and back as the bar reaches your legs, holding the contraction for one second.
Slowly return the bar to the starting position until your arms are parallel to the floor, maintaining constant tension on the muscles.

Common Mistakes

Bending the elbows excessively which turns the movement into a tricep extension.
Using momentum or swinging the torso to move the weight.
Resting at the top of the movement by letting the cable lose tension.
Shrugging the shoulders toward the ears during the eccentric phase.

Muscles Worked

Primary movers

Latissimus Dorsi

Stabilizers

Triceps
Teres Major
Posterior Deltoid
Core

Related Guides

Latissimus Dorsi · Back