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Straight-Arm Pulldown (Cable)
Master the lats through isolation and constant tension using this controlled cable-based movement.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight bar or rope handle to the high pulley of a cable station.
Grip the attachment with hands shoulder-width apart and take two steps back to create tension on the cable.
Hinge slightly at the hips and keep your chest upright while maintaining a soft bend in your elbows.
Pull the bar down toward your thighs in a wide arc while keeping your arms locked in the fixed, slightly bent position.
Squeeze your lats at the bottom of the movement when the bar reaches your legs.
Control the weight as it returns to the starting position, maintaining tension throughout the entire eccentric phase.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows excessively and turning the move into a triceps extension
- Using momentum or swinging the torso to move the weight
- Allowing the shoulders to shrug up toward the ears during the stretch
- Shortening the range of motion by stopping the bar too high
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.