VARIATIONS
- One Arm Cable Lat PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Dumbbell PulloverChest · Lats · Dumbbell
- Wide Grip Lat PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Bench High Cable Rope Pullover RowLats · Back · Cable Machine · Incline Bench
- Incline Bench Cable Rope Pullover RowLats · Back · Cable Machine · Incline Bench
- Close-Grip Front Lat PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Bench Overhead PulldownBothLying face downChest supportedLats · Back · Incline Bench · Cable Machine
- Reverse-Grip Lat Pull-DownLats · Back · Machine · Lat Pulldown Machine
- Cable Rope Straight-Arm PulldownRopeNeutralStaggeredLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Side Straight-Arm PulldownOneSideways to the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- High Cable PulloverLats · Serratus · Cable Machine
- High Cable Rope PulloverLats · Serratus · Cable Machine
Cable Straight-Arm Pulldown
Straight bar pulled down with arms fully extended.
This movement isolates the latissimus dorsi by maintaining straight arms while pulling a cable bar down. It builds back width and teaches proper scapular depression without bicep involvement.
HOW TO DO IT
- Stand facing the cable stack with feet shoulder-width apart.
- Grip the straight bar with hands slightly wider than shoulder width.
- Hinge at the hips slightly and keep your arms fully extended.
- Pull the straight bar down to your thighs using only your lats.
- Squeeze your shoulder blades together at the bottom of the movement.
- Control the straight bar back to the start position with straight arms.
COMMON MISTAKES
- Bending the elbows and turning the move into a tricep pushdown.
- Using momentum by swinging the torso excessively.
- Shrugging the shoulders up instead of depressing them.
- Leaning too far forward and losing lat tension.
TIPS
- Imagine pushing your pockets down with your elbows.
- Keep your chest up and core braced throughout the set.
- Focus on moving your shoulder blades, not your arms.
SAFETY
- Avoid hyperextending the lower back when hinging forward.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Pulldown
- Handle
- Straight bar
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Leaning forward
- Grip width
- Wide
- Body position
- Standing
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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