Cable Straight Arm Pulldown
The straight-arm pulldown isolates the lats almost completely by removing the biceps from the movement, making it a great finisher for a back workout.
Equipment
Cable machine
Difficulty
intermediate
Sets & reps
3 sets · 12-15 reps
Muscles worked
Lats
A lat isolation exercise that keeps the arms straight throughout, pulling a bar down using only shoulder extension rather than elbow flexion.
How to do it
- Stand facing a high cable pulley with a straight or angled bar attachment.
- Grip the bar with arms extended in front of you, a slight bend in the elbows.
- Keeping your arms straight, pull the bar down toward your thighs.
- Squeeze your lats hard at the bottom of the movement.
- Let the bar rise back up under control to the starting position.
Coaching tips
- Keep your elbows in a fixed, slightly bent position throughout — they shouldn't bend further during the pull.
- This move isolates the lats almost completely since the biceps can't contribute much.
- A slight forward hip hinge can help you feel the lat stretch at the top.
Common mistakes
- Bending the elbows more during the pull, which turns it into a pushdown-style movement.
- Using the hips or body weight to help pull the bar down.
Frequently asked questions
Where should I feel this exercise working?
You should feel it almost entirely in your lats, with minimal biceps fatigue — if your arms are burning more than your back, your elbows are likely bending too much.
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