Straight Arm Pull Down


Gym Equipment Needed

Musle Group



Perform the Straight Arm Pulldown with the Cable pulley machine, Straight bar attachment and Adjustable weight stack

Starting Position

Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.


Master the proper technique for the Straight Arm Pulldown to optimize your results. Follow these steps:

  1. Adjust the cable pulley machine to a high position and attach the straight bar.
  2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Grasp the bar with an overhand grip, palms facing down, and arms fully extended in front of you.
  4. Keep your core engaged and your back straight as you pull the bar down toward your thighs, leading with your shoulders.
  5. Squeeze your shoulder blades together at the bottom of the movement, focusing on engaging your lats.
  6. Slowly return the bar to the starting position, maintaining control and tension in your muscles.
  7. Repeat the exercise for the recommended number of repetitions.

The Straight Arm Pulldown primarily targets the following muscle groups:

  • Latissimus dorsi (Lats)
  • Shoulders (Deltoids)
  • Core muscles (Abdominals and Obliques)

Tips on doing this exercise

Maximize the effectiveness of your Straight Arm Pulldown with these tips:

  1. Maintain a slight bend in your elbows throughout the movement to avoid placing excessive stress on your joints.
  2. Focus on engaging your lats and shoulders, keeping your core stable and avoiding excessive swinging or using momentum.
  3. Use a controlled tempo, emphasizing the contraction of your lats during the pulling phase.

Common Mistakes

Ensure safe and effective execution of the Straight Arm Pulldown by avoiding these common mistakes:

  1. Using excessive weight that compromises your form and leads to swinging or jerking motions.
  2. Relying too much on your arms or using your biceps to perform the movement. Instead, focus on engaging your lats and shoulders.
  3. Allowing your back to arch or your shoulders to hunch forward during the exercise. Maintain an upright and stable position.

Recommended Ranges
  • Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
  • Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.

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