Straight Arm Pulldown: How-to, Tips & More
The Straight Arm Pulldown is a beginner isolation exercise for your lats. You do it with cable machine and straight bar. It is a good fit when your goal is muscle growth.
Muscles worked
Lats
Primary
How to do the Straight Arm Pulldown
- Stand facing a high pulley holding a straight bar with straight arms.
- Hinge slightly forward.
- Pull the bar down to your thighs, keeping your arms straight.
- Let it rise slowly to eye level.
Straight Arm Pulldown tips
- A great way to feel the lats without the biceps helping.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar
Type
Isolation
Straight Arm Pulldown alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Straight Arm Pulldown work?
The Straight Arm Pulldown mainly works your lats.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Straight Arm Pulldown good for beginners?
Yes. The Straight Arm Pulldown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Straight Arm Pulldown?
You need cable machine and straight bar.
Add Straight Arm Pulldown to your program
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